Dynamic Stretches You Should Do Before Every Hike
First: Alternating Knee Lift
Start standing with your feet hip width apart. Lift one knee towards your chest and grab right below your knee with both hands. Bring your knee as close to your chest as you can and then slowly lower the leg back to standing position. Repeat with the opposite leg. Don’t hold the stretch longer than a few seconds. You should be moving through the stretch.
Second: Squat To Hip Flexor
Start standing with your feet hip width apart. Lower your bottom like you are sitting back in a chair, keeping your knees tracking behind your toes. While in the squat position, bring one leg back so that you are in a lunge position. Keep your hips pushed forward to get a good stretch on the hip flexor. Return to standing position. Repeat with the opposite leg.
Third: Alternating High Kicks
Start standing with your feet hip width apart. Bring one leg straight out in front of you and swing the opposite arm over your head to try to touch the top of the foot. It’s ok if you can’t touch the foot, but try to keep the leg straight. bring the leg back to standing and repeat on the opposite side. Take these slow to maintain good balance.
Fourth: Torso Twist
Start standing with your feet hip width apart. Bend at your waist and twist your shoulders so that you touch one foot with the opposite hand. Return to standing and repeat to the opposite side. If it is difficult to touch the foot with the opposite hand, try spreading your legs wider apart.
Fifth: Alternating Quad Stretch
Start standing with your feet hip width apart. Bend one leg so that your foot comes close to your butt. Reach your arm behind you to grab the top of that foot with your hand. Pull your foot towards your butt to deepen the stretch. Release the foot and return to standing. Repeat with the opposite leg. Feel free to grad a railing or friend to help you maintain balance during this stretch.
This dynamic warm up routine will help prepare you for the hike. After you have finished your hike, or when you stop to rest for the night, make sure to get some static stretching in to reduce the chance of soreness.
Model: Matt Booher | Photos by Adrian Martin | Apparel by Under Armour