Hiking Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 2 Mins

HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.

HOW: KEEP BODY IN PERFECT STRAIGHT POSTURE. FOCUS ON RAISING KNEE AS HIGH AS POSSIBLE TO CHEST LEVEL. THEN RETURN KNEE TO REST. REPEAT WITH OPPOSITE KNEE.

HOW: WITH STIFF LEGS, HINGE AT YOUR HIPS TO DROP YOUR UPPER BODY AS FAR FORWARD AS POSSIBLE. THEN RELAX YOUR UPPER BODY TO HANG, ATTEMPTING TO TOUCH THE FLOOR. NOW REACH FOR THE LEFT FOOT WITH BOTH HANDS. REPEAT WITH A RIGHT FOOT REACH.

HOW: CONNECT RIGHT ELBOW TO LEFT KNEE. THEN RETURN TO NEUTRAL POSITION AND REPEAT WITH OPPOSITE LEFT ELBOW TO RIGHT KNEE.

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.