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Remember to include stretching as part of your post-hike routine to recuperate more effectively.
Don't hesitate to stretch during your hike if you feel the need.
Stretches shouldn't cause any pain, so make sure you're using gradual, gentle movements, and don't forget to take deep breathes and relax as you stretch.
If you have the slightest doubt or pain, consult your doctor.
You will use your arms a lot if you have poles, so don’t forget to stretch them.
For your biceps:
For the triceps:
Read our article to find out why poles are so useful and how to adjust your hiking poles.
- Stand and raise your arms in the air while breathing in, join your hands with the palms facing up.
- Standing up, look for a tree or a solid post.
- Stand with your knees slightly bent, place your left hand on your waist and raise your right hand in the air, arm held straight, with your palm facing upwards.
- Standing with your legs apart at a distance of twice the width of your shoulders, put your hands on your hips and bend your left leg.
For the quadriceps:
For the hamstrings:
The calves come under a lot of stress when climbing, and are often subject to cramp. Do not hesitate to stop and stretch your muscles both during your hike and on returning.
- Like for the calves, lean against a tree or wall and move into a lunge position, with your front leg bent and your back leg straight.