Looking for the best backpacking stretches or any exercises to do before hiking ? Or post hiking stretches ? There you go !

I am myself a Yoga teacher and a hiker , so I know pretty well that you need pre-hike stretches for your hiking routine. Its is a great way to take care of your muscle during this intense physical activity. It will get you a greater stability and a better overall flexibility. During trekking you are in standing position and put a lot of stress on your body.

Hiking stretches don’t have to elaborate . Simple stretches and static stretching are nought to build your muscular endurance.

On top of the stretches I recommend below, you must work on the back of your thigh ( armstrings ) , front of the hips muscle ( Psoas region ) , front of your thigh ( quads ) , neck muscles and calf muscles .

Joint, ligaments and body rotations are very important too ( repeat 10-15 times )

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Yoga stretches for Hiking

Learn about Backpacking Stretches. Discover the Backpacking Stretches, including essential techniques to improve your hiking experience. Learn how to prevent injuries while backpacking and improve your flexibility.

A backpacking trip is an exhilarating experience that allows you to discover nature’s wonders while challenging your physical abilities. Hiking for long periods can cause considerable physical stress on your body, particularly on your muscles and joints. You can improve your flexibility by incorporating stretching exercises into your backpacking routine, decrease the risk of injury, and ensure that you have a more enjoyable time outdoors by incorporating stretching exercises into the routine.

PLAN OF THE ARTICLE :

– The Best stretches for before hiking

– The Best stretches for after hiking

– Best Stretches for Thru-Hikers

– FAQ : Frequently asked questions

Backpacking Stretches

Backpacking stretches are specific exercises designed to limber up the body before or after a backpacking adventure. These stretches target muscles commonly strained or tightened during hiking with a backpack, such as the legs, hips, back, shoulders, and neck. They aim to improve flexibility, reduce muscle tension, and prevent injuries by elongating and relaxing the muscles.

Including backpacking stretches in your routine can improve your comfort and flexibility on extended hikes, aid in faster post-hiking recovery, and support your overall physical health. These stretches are crucial for sustaining optimal performance and fully appreciating outdoor activities while reducing any discomfort and muscle soreness.

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The Best stretches for before hiking

Before embarking on a long hike, it’s important to prepare your body with some stretches to prevent injuries and enhance performance. Here are some dynamic stretching exercises you can do to loosen up your muscles and joints:

1. Runner’s Lunge : Start in a lunge position with your right foot forward and your left leg extended back. Lean back slightly to feel a deeper stretch in your hip flexors and left calf.

2. Invisible Chair : Stand with your back against a solid post and lower yourself into an invisible chair position with your knees at a 90-degree angle. This will help warm up your leg muscles for the hike.

3. Hamstring Stretch : Sit on the ground with your right leg extended and your left foot against your right inner thigh. Reach towards your right foot with your left hand to stretch your hamstring and calf.

4. IT Band Stretch : Stand with your feet hip-width apart and cross your right leg over your left. Lean towards the right side to stretch your IT band and outer thigh.

5. Upper Back Stretch : Interlace your fingers and extend your arms in front of you with your palms facing outwards. Round your upper back and push your arms forward to stretch your upper back and shoulders.

6. Calf Stretch : Stand facing a wall with your hands on the wall at shoulder height. Step your right foot back and press your heel towards the ground to stretch the calf muscle of your back leg.

Remember to breathe deeply during each stretch and only go as far as is comfortable for you. If you have tight hamstrings or any muscle group that feels particularly tight, focus on those areas with a little bit of light resistance or a slight stretch. It’s always a good idea to consult with a healthcare provider for specific medical advice before starting a new exercise routine, especially if you plan to take on uneven terrain or a challenging hike. Enjoy your time on the trails and be sure to stretch after your hike to help prevent stiffness and soreness the next day or before your next hike.

The Best stretches for after hiking

Here are some of the best stretches to do after hiking to help your body recover and prevent stiffness:

1. Hamstring Stretch:

You should sit on the ground with your legs straight in front of you and your other leg bent, with your foot flat on the ground.

The leg that is stretched out should be bent at the waist and stretched towards the toes.

Avoid slouching or hunching over and maintain a straight posture.

The stretching should be maintained for 15-30 seconds, with an awareness of the tightness in the rear of your thigh.

The stretch should be repeated on the other leg.

2. Couch Stretch:

You should begin by kneeling on the ground in front of a couch or wall.

Your foot should be positioned against the couch or wall, with your knee bent at a 90° angle.

Your opposite foot should be advanced, ensuring your knee remains aligned directly over your ankle.

Lean forward slowly, engaging your glutes and core to push your hips forward.

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Hold the stretch for 15-30 seconds, feeling the stretch in the front and back of your hips and thighs.

Repeat the process on the other leg.

3. Frog Stretch:

Start by getting on your hands and knees.

Your feet should be kept parallel to your knees while you spread your knees as widely as possible.

Feel the stretch in your inner thighs and groin as you lower your hips towards the ground.

You can stay in this position or gently rock back and forth to deepen the stretch.

Hold for 15-30 seconds, breathing deeply and relaxing into the stretch.

4. Plantar Stretch:

Your legs should be extended straight out in front of you as you sit on the ground ( Can be done seated on a chair too )

You should cross one foot over the opposite knee, allowing your ankle to rest on top of your knee.

Hold the toes of the crossed foot with your hand and gently pull them towards you, flexing your ankle.

You should feel the stretch along the bottom of your foot and into your calf.

Hold for 15-30 seconds, then switch feet and repeat.

5. The 90/90 Stretch:

The body should be positioned in the shape of an “L” when both knees are bent at 90 degrees.

You should lean forward and reach your arms out in front of you while placing your chest near your front leg.

Hold the stretch for 15-30 seconds, feeling the stretch in your hips and glutes.

Then, rotate your torso towards the back leg, reaching your arms overhead for an additional stretch.

Hold for 15-30 seconds, then switch sides and repeat the stretch sequence.

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Best Stretches for Thru-Hikers

You should take regular breaks and stretch your body when carrying a backpack to avoid muscle tension and soreness. You may find it beneficial to incorporate the following stretches into your routine to help you stay loose and comfortable:

1. Arm Swings:

Maintain a shoulder-width distance between your feet while standing tall.

The arms should be swung in large circles with a gradual increase in range of motion.

This helps to loosen up the shoulders and warm up the upper body.

A. Repeated Cervical Rotation:

Standing or sitting tall with your spine straight is the best posture.

Turn your head slowly from left to right while looking over your left and right shoulders.

The movement should be repeated several times to relieve tension in the neck and improve mobility.

B. Shoulder Rotations :

You should stand tall and roll your shoulders backward in a large circle.

Once this has been accomplished, reverse the motion and roll the objects forward.

This helps to loosen up the shoulder joints and improve circulation to the upper body.

C. Leg Swings Forward and Back:

Stand next to a wall or sturdy object for support.

Swing one leg forward and backward in a controlled motion, keeping it straight.

This dynamic stretch targets the hamstrings and hip flexors.

D. Back Rotation Stretch:

Your feet should be at hip-width apart as you stand tall.

One hand should be placed on your lower back and the other hand should be placed on your opposite hip.

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Turn your upper body to the side while keeping your hips facing forward.

Hold the stretch for a few seconds, then switch sides.

( Can be done with hands on the shoulder too )

E. Lunges:

Step forward with one foot and bend both knees to a 90-degree angle as you lower your body.

Keep your front knee aligned with your ankle and your back knee hovering just above the ground.

Hold the stretch for a few seconds, then return to the starting position and switch legs.

2. Static Stretches

There are several other options available for static stretches:

A. Neck Stretch:

Tilt your head gently to the side, bringing your ear close to your shoulder.

Hold the stretch for 15-30 seconds, then switch sides.

You can also gently pull your head forward to deepen the stretch.

B. Posterior Shoulder Stretch:

Reach one arm across your body and use the opposite hand to gently press it towards your chest.

Hold for 15-30 seconds, feeling the stretch in the back of your shoulder.

C. Standing Back Extension Stretch:

Your hands should be on your hips as you stand tall.

Keep your back straight and lift your chest upwards, bringing your shoulder blades closer together.

Hold for 15-30 seconds, then release.

D. Standing Back Flexion Stretch:

Stand tall and gently round your back, dropping your chin towards your chest.

Feel the stretch along your spine and between your shoulder blades.

Hold for 15-30 seconds, then return to neutral.

Hamstring Stretch, Quadriceps Stretch, Hip Flexor Stretch, Gluteal Stretch, and Calf Stretch-Gastrocnemius:

FAQs

Are there specific stretches for relieving lower back pain?

The hamstring and hip flexor stretches, for example, can provide relief from lower back pain without a doubt.

Is it necessary to stretch both before and after hiking?

Yes, stretching before hiking prepares the muscles for activity, and stretching afterward promotes recovery and prevents stiffness.

Are there any stretches I should avoid before hiking?

It is recommended that you avoid static stretches in which you hold a position for an extended period, as these can reduce muscle power and performance. Instead, focus on dynamic stretches that mimic the movements you will make during hiking.

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Conclusion

The practice of stretching exercises during your backpacking trip is essential for maintaining flexibility, preventing injuries, and improving your overall hiking performance. Stretching before and after your hike can optimize your outdoor experience and ensure a more enjoyable hiking experience.

WHO AM I ?

Hello !

I am Eric, a French Australian citizen based between Australia, Asia and Bali and I love to travel and experience the world. I generally like outdoor activities, wellness, great food and venues , party and real local adventures ! I am a Yoga practitioner and fitness lover

I created this blog because I love to travel and I want to share my experiences with others. I’ve been traveling since I was a child, and I’ve been to over 50 countries. I’ve seen some amazing things and met some amazing people, and I want to help others experience the same things.

I believe that travel is one of the best ways to learn about the world and about yourself. When you travel, you’re forced to step outside of your comfort zone and experience new things. You learn about different cultures, different religions, and different ways of life. You also learn about yourself, your strengths, and your weaknesses.

Travel can also be a great way to make new friends. When you’re traveling, you’re surrounded by people from all over the world, and you’re all in the same boat. You’re all there to explore and experience new things, and that can create a bond between people.

Let’s connect together !

I hope that my travel blog will inspire others to travel and to see the world. I also hope that it will help people to learn about different cultures and to become more open-minded.