Stretch, Hike, Repeat

Headed out for a hike? This short series of dynamic and static stretches, coupled with joint mobility before and after your hike, can improve agility and recovery time, as well as your connection to yourself and nature.

Begin with some gentle movements and full body stretches to find any areas of stiffness or soreness in the body. Lengthen your arms overhead, and add the smallest backbend with one fist on either side of the low back. Gently bend your knees and reach down toward the toes to lengthen the backs of your legs and stretch your hamstrings. Take a few ankle rolls, and circle the knees and hips. These movements will warm the stabilizer muscles that support the joints during those technical turns and steady downhills.

Find a trail post or tree to press your hands into while you reach one leg behind you for a long calf stretch. Just before you head out take some leg swings while using the tree or post for stability. Your body will thank you for taking time to check in before the adventure.

Once you have returned, find another spot for stability, and be sure to spend some time with static stretches. Take your right foot into your right hand to stretch the front of the thigh before crossing the ankle over the opposite knee to open up the hip and then repeat the stretches on the opposite side. If carrying a heavy backpack, spend some time rounding the spine with clasped hands in front of your body to open more space across the upper back and shoulders. Take a few more inhales of that fresh air and remember to hydrate, hydrate, hydrate!

– Meghan Henley, Blackberry Mountain Wellness Manager