10 stretching exercises to do after a hike

10 Stretching exercises to do after a hike

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.

danger sign icon

Please note!

Never stretch without first warming up!~Always adapt your stretching to your body and to how you're feeling: listen to your body.

Tip: to ensure you do not forget anything, and go down gradually until you reach your feet.

backpack banner - backpack

The upper body

The upper body comes under a lot of stress when carrying a backpack. To minimise pain, check that you’ve adjusted your bag properly.

 

 

10 stretching exercises to do after a hike

The arms

You will use your arms a lot if you have poles, so don’t forget to stretch them.

For your biceps: - Stand and stretch one arm forwards, parallel to the ground, with your palm facing upwards and bending your fingers towards the floor.- Hold this palm with your other hand and pull your fingers gently back towards you.

For the triceps: -In a standing position, place your right hand flat, with your palm between your shoulder blades and pull your right elbow gently and gradually down with your left hand.- You can tilt your upper body to the left to accentuate the position.- Hold for about 30 seconds.- Repeat on the other side.

Read our article to find out why poles are so useful and how to adjust your hiking poles.

10 stretching exercises to do after a hike

Back

- Stand and raise your arms in the air while breathing in, join your hands with the palms facing up.- Push up as you exhale.- Gently release your arms and repeat the exercise.

The lower body

10 stretching exercises to do after a hike

The buttocks

- Standing up, look for a tree or a solid post.- Test to see if the object can withstand your weight before starting.- Hold the tree or post with your left hand and place your left foot on your right knee.- Bend the right knee, as if you were sitting down on an invisible chair. Be careful to keep your right foot flat on the ground.- Hold for 30 seconds then switch legs.

10 stretching exercises to do after a hike

The waist

- 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.- Tilt slightly to the left while pulling on the arm in the air.- Hold for approximately 10 seconds then repeat on the other side.

 

 

10 stretching exercises to do after a hike

The adductors

- 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.- Keep your right leg perfectly straight.- Hold for 20 to 30 seconds.- Then, switch legs.

10 stretching exercises to do after a hike

The thighs

For the quadriceps:  - Stand and place your left hand on a tree, post or wall for greater stability.- Move your right foot up towards your bottom and hold your ankle with your right hand.- Pull gently until you feel your muscle stretching at the front of your thigh.- Make sure you keep your back straight. Your two knees must remain side by side, together.- Hold for 20 to 30 seconds then switch legs.

For the hamstrings:  - Stand with your feet apart, at a distance slightly wider than the width of your shoulders, and cross your hands behind your back.- Move your shoulder blades closer together and lean your upper body forward, keeping your back straight.- You can bend your knees slightly.- Hold for approximately 30 seconds.- Return gently to your initial position.

10 stretching exercises to do after a hike

The calves

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.- Lean against a tree or wall and move into a lunge position, with the front leg bent and the back leg straight.- Move your weight over the front leg. Make sure you keep the heel of your back leg on the ground.- Hold for 20 to 30 seconds then switch legs.

10 stretching exercises to do after a hike

Ankles

- 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.- Bend your back leg while tilting your hips backwards to move them over your heel.- Your front leg then becomes straight. Hold for 20 to 30 seconds then switch legs.

 

 

margaux-quechua-signature

Margaux

Copywriter hiking tips

My Top 3 walks: Lac d'Anterne, the West Coast Trail and Vercors (but I can’t choose between them)! 

I like to set off on forgotten trails, old shepherd’s or postal trails. 

I don't like: people who throw their litter in the forest.

These tips could also be of interest to you 

6 warm-up exercises before heading off on a hike

6 warm-up exercises before heading off on a hike

Hikers, even experienced hikers, can sometimes forget to warm up, but it can prevent lots of injuries. Here are 6 exercises that will warm up your muscles.
Learn about hiking - title

Learn about hiking

It's said that beautiful landscapes have amazing restorative powers and hiking has proven benefits for walkers; so what are we waiting for.
choosing hike-trek poles

How to choose the right hiking poles?

Hiking poles are essential tools for keeping you safe! Find out how to choose the right ones.