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Backpacker Magazine – June 2010

The Manual: Plan an Expedition

Go big with these expedition trip planning tips.

by: Steve Howe & Pete Rognili (Back Exercise)

(Illustration by Supercorn)
(Illustration by Supercorn)


1. Balancing table
START Get on your hands and knees, keeping your spine in a neutral alignment, parallel to the floor.
GO Slowly and simultaneously stretch your right arm forward and your left leg back. Extend them as far as they will go while keeping your spine straight; the raised arm and leg should be level with your torso. Hold for 20 seconds, then return to all fours. Repeat with the other leg and arm. Do three, 20-second extensions on each side.
BENEFIT Warming up and toning the back, butt, and hip-flexor muscles, which work together to keep the spine aligned

2. Superman
START Lie on your stomach with your arms in front of you.
GO Lift your legs, upper torso, and arms off the ground at the same time, arching your body upward. Hold this upward crescent for 30 seconds. Repeat three times.
BENEFIT Strengthening the spine’s stabilizer muscles, which prevents slumping forward and rounding your back

3. Shoulder fly
START Fill two quart-size bottles with water, or grab dumbbells of a challenging but not form-hampering weight (e.g., two pounds). Lie on your belly with a large pillow under your chest to elevate your upper torso. Holding one weight in each hand, extend your arms out to either side, forming the letter T with your body. Keep your elbows slightly bent.
GO Bringing your shoulder blades together, lift straightened arms up as high as comfortable, then lower them slowly (five seconds). Do three sets of 15 reps.
BENEFIT Building the upper back, which pulls the shoulders back; this counters tightness created from leaning into pack straps and curling the shoulders


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Reader Rating: Star Star Star Star

READERS COMMENTS

Star Star Star Star Star
Stanley
Dec 07, 2012

If you are trying to go somewhere out of country you can always use a company to help you plan a trip. I used a company called Phoenix Expeditions to help me plan a really intense family trip to Norway. their website is http://phoenixexpeditions.webs.com/ I tried to plan it myself but its kinda hard planning something in another country. Also i had small children so i was nice having one of the people who works for the company accompany my family and help lighten the load.

Erik
Jun 03, 2011

I'm sure the actual paper Magazine has more thorough articles . Backpackers web presence gives a
taste of what the magazine is all about.

I have had a subscibtion sometime in the nine-tees ,
and i still keep all the copies.

dudley ward II
Oct 04, 2010

i think that posting info on expeditions is crucial to ANY type of hiking because you can upsize and downsize according to specific needs . i plan on through hiking the a.t. and then on to norway so i am always looking for info . someone earlier on is right ...we need more detailed info in every edition of backpacker on expeditions at least for a while so that more people going on them can find the best way to route and enjoy their experiences together .

Ed
Sep 14, 2010

I agree with Spargewater. Orion is a lover of Backpacker.com but is currently in denial. There is yet hope for you my friend!

Spargewater
Aug 01, 2010

Let me get this straight; Orion insults Backpacker Magazine with a post on it's own free website. Man, that's just wrong! If you don't like the magazine, fine. But post your insults somewhere else. That was really douchey.

ryan
Jul 30, 2010

I have never had a problem flying with a used stove (i clean with rubbing alcohol to remove any gas residue)

pcthiker
Jul 30, 2010

Good point Orion. I would add one thing. Subscribe to the a trail list serve. You'll get more up-to-date information from other hikers posts than anywhere else. Plus you'll get valuable information on gear, weather, and specific what to dos in terms of your body, skills, and gear.

Orion
Jul 30, 2010

I read through this, thinking it was going to get some really detailed info and recommendations but this article was a real let down. Come on Backpacker....most of the recommendations you mentioned were kinda obvious. I would like to see more of this type of article's but get a little more detailed. How about an article written in the first person on how they planned a trip.

Eric Nelson made a good suggestion about a book. I have lost faith in Backpacker magazine in the last couple of years.

Eric Nelson
Jul 14, 2010

If you want a more than thorough description of how to plan a long backpacking trip or any big outdoor trip for that matter, I strongly suggest the book "Leadership the Outward Bound Way" from The Mountaineers Books. I used it to plan a Grand Teton trip for 10 youth and adults. A good plan and follow through takes about 6 months.

Mac Williams
Jul 06, 2010

In your Backpacker Aug 2010 edition on pg 77, there's a picture of Denali, what time of year was that picture taken? Also, what's the ridge there in the foreground composed of - is it degraded volcanic? Thanks, Mac.

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