5 Essential Post-Hike Stretches
The fall season is upon us! You know what that means... It's time to dive headfirst into all your cherished fall treats. I could rattle off the classics, but let’s assume you’ve got your autumn cravings down pat. If not, go to TikTok; the algorithm will guide you through the perfectly, targeted-to-you, pumpkin spice labyrinth. Now, let's fast-forward to my personal favorite fall activity: HIKING! I absolutely love tackling moderately challenging trails through the perfectly colorful, autumn foliage. Who's with me?!
Fall hikes are the best! Post-hike stretches are even better! The following stretching sequence targets most of the major muscles commonly activated during hiking: iliopsoas, hamstring, pectoralis major and glutes. You can perform all of these stretches after your hike, using a bench, the rear car bumper, or any small ledge for support.
1. Iliopsoas (big hip muscle)
Step one foot up, onto a ledge, in a lunge position.
Keep your toes and both hip bones pointing straight forward.
Pull your belly button to your spine and lean your hips forward.
Keep pulling belly button to spine as you press your hips forward. This small adjustment is essential for getting a safe and deep stretch in the complicated iliopsoas muscle.
Place your hands on your hips or a nearby surface for support.
Hold 5-10 breaths, then relax.
2. Hamstring (back of leg)
From your iliopsoas stretch, keep your feet in the same position and pull your hips straight back until your front leg is straight.
Hold your hands on your hips and make sure both hips are pulling back with equal energy.
Roll your shoulders back, open your chest and stand up tall. Slowly, lean your torso forward over your extended leg.
Pro Tip: Resist rounding your shoulders and dropping your head. You may think you are going deeper into the stretch, but actually, rounding your spine will only stretch your back, not your hamstring. To effectively stretch the hamstring muscle, you’ll want to keep your spine elongated and lean your chest forward as if reaching your heart toward your toes.
Hold 5-10 breaths, then relax.
3. Pectoralis Major (chest)
You’ll need a tall, sturdy surface for this one. Look for a wall or car!
Begin standing, with your right shoulder facing the wall.
Reach your right arm back and put your palm flat on the wall.
Keep your right hand up, in line with your shoulder.
Try to point both shoulders straight forward.
You’ll feel a stretch across the right side of your chest (your pecs!) and the inner line of your arm.
Step farther from the wall to decrease the stretch and closer to the wall to increase the stretch.
Hold 5-10 breaths, then relax.
4. Glutes (booty)
Sit on the edge of a bench or rear bumper of a car.
Cross right foot over left thigh in a figure 4 position.
Gently press your right thigh downward.
Roll your shoulders back and sit up tall.
Stay upright or to deepen the stretch, lean your torso forward.
Just like the hamstring stretch, you want to keep your chest open and your spine elongated as you lean forward to get the best possible hip stretch.
Hold for 5-10 breaths, then relax.
5. Front Body Opener (the whole front side)
Stand facing away from a sturdy surface you can easily grasp.
Reach both arms behind you and hold onto your sturdy surface. Make sure you have a good grip!
Lean your whole body forward (keep holding onto that surface!)
Lift your chin up, press your hips forward and breathe into the entire front side of your body.
Hold for 5-10 breaths, then relax.
