Stretch those muscles

Backpacking and hiking are two recreational pursuits that can be greatly improved by a little stretching. While a pre and post hike stretch might not fix all possible aches & pains, they certainly will not hurt. Here are some tips and ideas for backpacking and hiking stretches.

While 'bouncing' at the end of a stretch is common, most experts say that this should not be done. A stretch should be taken short of the point of pain and held for about 30 seconds. Remember to start you hike slowly and end it slowly to produce a 'warm up' 'cool down' period

WARM UPS AND STRETCHING

Make every walk a complete workout by including these elements, and following the correct sequence. Neglecting to do so will make walking more difficult, and increase the risk of injury.

1) Warm up
2) Flexibility exercises
3) Walk
4) Cool down
5) Stretch

1) Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks it will only be necessary to warm up about five minutes.

2) Flexibility exercises - These exercises are part of your warm up and should be done after you have warmed up with 5 to 10 minutes of easy walking. The faster you plan to walk the more time you will need to dedicate to flexibility exercises. There are many different exercises in this group. Here are a few to try:

Toe points -- Stand on one leg and lift the other foot off the floor. Gently point your toe and hold for a few seconds. Next flex your foot pointing your toes up. Do this five or ten times on each foot.

Ankle Circles -- While standing on one leg lift the other foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction. This exercise can be performed while standing, sitting, or lying on your back with leg raised.

Overhead Reach -- Stand with your feet hip distance apart. Reach up with one arm and then reach over your head and to the opposite side. Keep your hips steady and your shoulders straight. Relax and repeat with the other side.

While standing on one leg lift the other foot off the floor. Gently point your toe and rotate your ankle. Do about ten circles in each direction. This exercise can be performed while standing, sitting, or lying on your back with leg raised.

The Twist -- Stand with your feet shoulder width apart and your arms straight out, parallel to ground. Keep your lower body stationary while swinging your arms from side to side. Do this several times to loosen up your waist, back, and shoulders.

Arm Circles -- Hold your arms straight out to your side parallel to the ground. Make small circles going backward, gradually getting larger and larger. Rest for a second and do the same thing in the forward direction.

Neck Relaxer -- Turn and look over your right shoulder and hold. Repeat on the left side. Don't hyper-extend the neck, or tilt it backwards.

REMEMBER to cool down with stretches after your walk.

For more information on stretching you might refer to one of the following sites.

Stretching for Knee Strength - Exercise and stretches for knee strength and flexibility from The Walking Site

Brad Appleton's Stretching and Flexibility

Important rules for stretching:

1) Never stretch cold muscles. The best time to stretch is after your walk. If you have problem areas they can be stretched prior to your walk, but only do this after you have warmed up.

2) Do not bounce. Go into a stretch slowly and hold gently. Stretch to the point of feeling a gentle pull, but never to the point of pain

3) Hold each stretch for 30 to 40 seconds. If you have problems with a particular area stretch that area twice. (hold for 30-40 seconds release, then stretch again.)