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.

Activating the Sole of the Foot

Stand upright. Place the MINI under the sole of your foot. Roll your foot quickly back and forth from heel to toes. Apply pressure to different areas of the foot (heel, ball, outer and inner sides) by shifting your weight.

Tip: You can also do this exercise with the MINI FLOW or the BALL 08.

Product

Mini

Seconds per side

1 / 60

Body part

Lower Body, Foot

Training Goals

Relieve tight calves and reduce leg heaviness after hiking.

Calf Activation

Start in a cross-legged sitting position. Bend your left leg and place your right calf on the BLACKROLL®. Support yourself with your hands next to your buttocks. Lift your buttocks and begin the rolling motion by bending and straightening your left leg, rolling out the calf area briskly.

As you do this, rotate your right foot inward and outward to work the entire calf muscle group. Then switch sides.

Tip: For a stimulating effect,roll out the mentioned body areas briskly. You can also use the SLIM, TWIN, MINI, or DUOBALL for this.

Product

Standard

Seconds

Body part

Lower Body, Lower legs

Training Goals

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

Upper Body, 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

Upper Body, Shoulders

Training Goals

Engage your shoulder girdle and maintain a healthy shoulder posture.

Lateral Raise

Stand in the center of the MULTI BAND with your feet hip-width apart. Hold one end of the band in each hand, keeping the band taut; keep your upper body upright.

Now raise your arms straight out to the sides at shoulder height. Hold this position for 5 seconds and slowly lower your arms again.

Tip: You can vary the intensity by using different loops.

Product

Multi Band

Repetitions

Body part

Upper Body, Shoulders

Training Goals

The little one

Foam roller