Yoga is a great way to clear your mind and heal your muscles. Yoga uses breathing and stretching to engage your body in a relaxing, advantageous exercise. This hiking targeted yoga routine takes about 10 minutes to complete, and is recommended to be performed before and after hiking to ease muscle tension, increase joint mobility, and reduce soreness.
Benefits
Stretching and yoga has countless benefits for your body, especially as you get older. It is proven that stretching improves your flexibility, and extends your range of motion in joints. Doing this before and after physical activity will speed up your recovery, and slow down the risk of injuries. There are even mental benefits to stretching, including increased serotonin levels which is said to lower symptoms of depression and anxiety. This exercise is good for the soul and sole! This list of stretches and yoga poses will ensure your preparation for a long hike as well as your recovery. This routine specifically targets the key joints and muscles used when trekking long distance uphill, perfect for the regular hiker.
Hiking Is A Workout
Hiking is truly a full body workout including cardio. This is one of the reasons I love hiking because it is so great for your body. Hiking is also proven to reduce risk of disease, including heart disease, stroke, high blood pressure and high cholesterol. However, this activity focuses mainly on the leg muscles over others. The main muscle groups include the quadriceps, which are found at the front of your thighs; the hamstrings, which are the back of your thighs; the glutes, which is another word for your butt muscles; and finally, the two muscles found in the calves called the soleus and gastrocnemius. Use these yoga and stretching poses before and after your hike to minimize soreness, injury, and muscle tightness. The poses have been modified to adapt to outdoor stretching, or indoor stretching depending on how far you travel to the trailhead. The routine only takes about 10 minutes to complete, so it is quick enough to do when you get out of the car and before you return to the car if necessary.
Note: While performing these stretches, make sure to focus on breathing steadily. Also, be sure to perform the poses slowly and cease if they become painful. Listen to your body to prevent injury, and modify when necessary.
- Half Sun Salutation
The first pose acts as a warm up. This beginning stretch is very simple. Start by standing tall facing forward, with your arms gently resting at your sides and feet shoulder width apart. Slowly reach your arms toward the sky, resting your arms by your ears. Then, gently fold your body forward, reaching toward the floor while keeping your knees slightly bent. Hold this pose for at least 20 seconds, then slowly return to standing tall with arms reaching toward the sky. Repeat this two more times. To increase the difficulty of this stretch, you can alternate crossing one foot over the other before reaching toward the ground.
- Half Moon
This stretch focuses on the lower back and oblique muscles, called the half moon due to the curved shape your body manifests in this pose. Continue to reach your arms toward the sky, except now flattening your palms together. Slowly reach your fingertips to the left while feeling the stretch on the right side of your torso. Hold for 20 seconds and repeat, reaching the opposite way.
- Downward Facing Dog
One of the most well-known yoga poses; the downward dog elongates the spine and hamstring muscles while also conditioning the upper body. There are parts of a hike where you may be required to use your upper body whether it be to lift or lower your body weight, including the weight of your backpack. Begin this stretch by getting on your hands and knees, then lift your hips up and back while extending your arms. You should feel the stretch in your hamstrings, so start with your knees slightly bent. After gaining flexibility, allow your knees to stretch and drive your heels toward the floor. Hold this pose for 20 seconds.
- Lunge
Lunges focus on the hamstrings and the glutes, arguably one of the most important areas to stretch before and after hiking. Feel free to hold longer if desired. Start facing forward, feet shoulder width apart. Step one foot in front of the other, bending the back leg to rest the knee on the floor. Flex the back foot to stretch the calf muscle and remain balanced in this position. Make sure your front knee is stacked on top of the front ankle to avoid injury. You may either rest your hands on your thigh or on either side of your front foot. Hold for 20 seconds, then reverse the lunge by straightening the front leg and stacking your hips over your back knee. Hold for 20 seconds and repeat, switching legs.
- Hip Stretches
There are multiple variations of hip stretches depending on your flexibility, so I recommend starting at the beginning and progressing based on your own judgment. Standing up straight, extend your feet a bit further than shoulder width apart. Slowly bend at the knees until creating a 90 degree angle if possible. You should feel a stretch within your hips, which will help the joint during and after your hike. Hold for 20 seconds, feel free to move your hips back and forth to open up the hip joint during this stretch. Next, lower your butt as close to the ground as possible while connecting your palms in a praying position. Your elbows should rest on the front of your knees. Hold again for 20 seconds, and repeat if desired.
- Ankle Stretches
Your ankles are a crucial part of hiking, and support all of your weight through the scrambles and uneven ground. There are also multiple muscles around the joint that can be strained if not properly prepared for the hike. Start by standing toward the wall or a tree. Holding onto the surface, place one foot at the base of the tree/wall. Drive your heel toward the ground while the ball of your foot rests flat on the vertical surface. You should feel a deep stretch in your calf and ankle muscles. Slowly move your body closer to the tree/wall to elevate this stretch. Hold for 20 seconds, then repeat on the other foot. To prepare your ankles for the terrain, place the ball of your foot on the ground. In circular motions, gently wind the ankle clockwise and counterclockwise to loosen the joint. Repeat with the other foot.
- Hamstring Stretch
Remain in the same position from the previous stretch. While using the tree/wall for balance, bend one leg at the knee and grip your foot behind you. Hold for 20 seconds, repeat on the other leg. This stretch will improve your mobility while stretching your hamstrings, one of the most active muscles on a hike. Another benefit of this stretch is the clearing of lactic acid in the muscles. Lactic acid is the substance that causes your muscles to feel sore, and stretching will release some of that tension.
- Forward Fold
This pose is pretty self explanatory. While in the seated position from the previous stretch, extend both legs forward while flexing your feet (toes toward the sky). Slowly reach your hands as close to your feet as possible, feeling the stretch in the backs of your legs and lower back muscles. If this is too easy for you, try holding your toes and slightly lifting your feet off of the ground in this position. Hold for 20 seconds.
- Butterfly
From the previous position, bring your feet in toward your body touching the soles of your feet together. Be sure to sit up straight and allow your knees to fall as far as they can toward the floor. Hold this position, then slowly fold your body bringing your forehead toward your toes. Hold, then slowly return to the original position. Repeat 3 times.
If you complete this routine before a hike, you are now prepared to hit the trail. Feel free to repeat any of these poses during the trek if you feel tightness or soreness. This routine prepares your legs for climbing, descending, and any tough terrain. Your range of motion has improved, and your joints are warmed up. Your body is prepared and ready to get moving.
If you complete this routine after a hike, you are rewarding your body after conquering the mountain. This routine will prevent most soreness and stiffness in your muscles so you can recover faster. Thank your body for leading you on a great adventure.
These stretches specifically target the muscles used for hiking, creating a perfect before and after routine to ensure healthy joints and faster recovery. In addition to stretching and yoga, drinking water and staying hydrated is another great way to keep your body in prime condition during hiking season. Drinking water before, during, and after a hike will aid in muscle recovery as well. Hydration of the body contributes to decreased muscle tension and stiffness, so make sure to bring your favorite water bottle along with you!
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Talk soon!
