Didn’t wake up feeling TRAIL-READY? If your body is recovering from a tough hike or a sketchy overnight, you may need some serious body
#tlc to get back on the trail. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hiking uneven or hilly terrain, carrying a heavy pack, setting up camp, collecting firewood, sleeping on the cold, hard ground—all these activities can create some seriously TIGHT and SORE muscles.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try these 5 static stretches to loosen and lengthen your sore muscles, as well as to improve your side-to-side #mobility. No equipment needed—just add #nature! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Glutes and Hip Flexors: Stand a few feet away from the tree. Place your foot sole on the tree, slightly above hip level. Bend your knee and pull your upper body closer to the trunk.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Low, Mid and Upper Back: Stand a foot or two from the tree. Using the tree as an anchor, wrap your hands around it and get into a deep squat. Let your body weight pull you backwards and down (you won’t fall if you hold your anchor!). Transition to a mid-depth squat, and finally straight-legs (with rounded back).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Shoulders and Hamstrings: Stand a few feet away from the tree. Hinge forward at the hips, but keep your legs straight and back flat. Similar to a forward-fold in #yoga.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Thoracic and Lumbar Spine: Stand a foot away from the tree. Bend one leg 90 degrees and place the outer knee against the tree. Twist in the direction of the tree (toward your bent outer knee).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Quadriceps and Ankles: Stand a foot away from the tree and turn around. Bend knee so and place foot sole on tree (toes facing down). If it feels good for your ankle, rotate your foot so that your instep (instead of your sole) is resting against the tree. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌲 Try holding each exercise for at least 10 seconds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Need more suggestions? DM us 💌, we’re happy to help! #happytrails!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
====================
#rawlogy: Redefining strength | Increasing mobility | Healing faster | Living better
=====================
#hiker #hiking #backpacker #backpacking #camping #outdoors #stretch #stretching #getoutside #trailready #fitness #campinglife #trail #outdoorlife #naturelovers
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hiking uneven or hilly terrain, carrying a heavy pack, setting up camp, collecting firewood, sleeping on the cold, hard ground—all these activities can create some seriously TIGHT and SORE muscles.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try these 5 static stretches to loosen and lengthen your sore muscles, as well as to improve your side-to-side #mobility. No equipment needed—just add #nature! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Glutes and Hip Flexors: Stand a few feet away from the tree. Place your foot sole on the tree, slightly above hip level. Bend your knee and pull your upper body closer to the trunk.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Low, Mid and Upper Back: Stand a foot or two from the tree. Using the tree as an anchor, wrap your hands around it and get into a deep squat. Let your body weight pull you backwards and down (you won’t fall if you hold your anchor!). Transition to a mid-depth squat, and finally straight-legs (with rounded back).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Shoulders and Hamstrings: Stand a few feet away from the tree. Hinge forward at the hips, but keep your legs straight and back flat. Similar to a forward-fold in #yoga.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Thoracic and Lumbar Spine: Stand a foot away from the tree. Bend one leg 90 degrees and place the outer knee against the tree. Twist in the direction of the tree (toward your bent outer knee).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Quadriceps and Ankles: Stand a foot away from the tree and turn around. Bend knee so and place foot sole on tree (toes facing down). If it feels good for your ankle, rotate your foot so that your instep (instead of your sole) is resting against the tree. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌲 Try holding each exercise for at least 10 seconds.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Need more suggestions? DM us 💌, we’re happy to help! #happytrails!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
====================
#rawlogy: Redefining strength | Increasing mobility | Healing faster | Living better
=====================
#hiker #hiking #backpacker #backpacking #camping #outdoors #stretch #stretching #getoutside #trailready #fitness #campinglife #trail #outdoorlife #naturelovers
5 Feel-Great Stretches to Get You Back on the Trail camera iphone 8 plus apk | |
1 Likes | 1 Dislikes |
8 views views | 5 followers |
People & Blogs | Upload TimePublished on 26 Jun 2018 |
Không có nhận xét nào:
Đăng nhận xét