Backpacker Magazine – October 2007

Stretches for Hikers

Recover from high-mileage days with these before-and-after stretches.

by: Pete Rognli

Tags:
• Fitness
|
• Health & first aid
|
• Paddling
|

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After
3. Table pose
Release tension from your hamstrings, shoulders, and upper back.

Ready
Stand with feet shoulder-width apart about one step from a large tree. Face the trunk and lock your knees. Go
Bend forward 90 degrees at the waist, grabbing the trunk. Push against it with your hands. Hold 5 breaths.

4. Hero pose
Lean back to target tight quads and sore lats.

Ready
Kneel, knees a foot apart, toes pointed behind you. Go
Drop your butt to the ground between your heels. Hold 5 breaths. Advanced With your hands behind you for support, lower your back to the ground.

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