Warming Up and Stretching for Hiking: 5 Exercises

Get your muscles in top shape for your next hiking adventure: These 5 activating exercises reduce the risk of injury.

Time

8 minutes
5 exercises

Sore feet after a hike are not uncommon. Release tension in the soles of your feet and help prevent foot pain after hiking.

Relieve tight calves and reduce leg heaviness after hiking.

Activate your core before hiking.

ISO Crunch

Lie on your back on the floor. Place the STANDARD between your right knee and right elbow. Apply pressure to both ends of the foam roller.

Move your left leg and left arm away from each other at the same time, and then back toward each other until your hand touches your knee. Repeat this movement ten times, then switch sides.

Tip: Keep your back flat on the floor. Maintain tension in your core.

Product

Standard

Repetitions

Body part

Core, Stomach

Training Goals

Stabilize your shoulder girdle. This exercise helps prevent injuries and promotes a healthy shoulder posture.

External Shoulder Rotation

Stand upright and place the LOOP BAND around your hands. Turn your palms upward and keep your shoulders and shoulder blades pulled back and down. Rotate both arms outward.

Squeeze your shoulder blades tightly together. Hold the final contraction briefly and feel the tension between your shoulder blades.

Tip: To focus more on the muscle engagement, you can also perform the exercise on one side at a time. To do this, hold one arm in the starting position and rotate only the other arm outward. Alternatively, you can perform the exercise with a MULTI BAND.

Product

Loop Band

Body part

Core, Shoulders

Training Goals

Engage your shoulder girdle and maintain a healthy shoulder posture.

The little one

Foam roller