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Regeneration after hiking

Duration

10 Min

Exercises

Difficulty

Beginner

Add routine to list

Regeneration after hiking

Duration

10 Min

Exercises

Difficulty

Beginner

Products used in Routine

Ball 08

Twin

DUOBALL 08

Med

Twister

Tired legs and muscle cramp after hiking? It happens to all of us. Regeneration after hiking is just as important as the hike itself. Targeted regeneration helps to better relieve stress. Put a stop to muscle cramps after hiking!

Recent studies show that fascia training positively combats muscle cramp after training and helps to improve performance. After a session on the roller, you should feel ready for your next outing sooner and ideally avoid hiking-related muscle cramps. Loosen up your tired leg and glute muscles.

Do the following five exercises for optimum regeneration after every hike from the leisure of your home, mountain lodge or hotel.

Your well-earned regeneration after hiking:

Massage soles of the feet
Massage tense calves
Massage lower back
Massage upper back
Massage tense neck

Painful feet after hiking? Loosen and relax your tense soles and reduce foot pain after hiking.

Massage soles of the feet

While standing, place the sole of the right foot on the BALL 08. Place the body weight on the BALL over the right foot and perform circular movements under constant pressure.

Stay on hotspots for about ten seconds and increase the pressure on the BALL. Then release the pressure and walk along the sole of the foot from the ball of the big toe to the heel and work on all the hotspots. Then switch to the left side.

Tip: This exercise is very selective. If you want to roll out the sole of the foot over a larger area, you can use the MINI or MINI FLOW.

Product

Ball 08

Seconds per side

Body part

Foot

Training Goals

Recovery, Mobility

Release tension in your calves.

Massage tense calves

Place the BALL 08 on the TWIN and then place your calf on the BALL. Grasp the TWIN on the right and left and push the roller back and forth. The BALL should run in the middle of the calf during this movement.

Tip: You can also use the SLIM instead of the TWIN, for example.

Product

Twin

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

Release tension in your lower back.

Massage lower back

Place the MED on the floor and rest the lower back on it. Place your hands on the floor for support. Rotate your upper body slightly to the side so that you are not lying with your spine on the roller.

Tip: Support yourself on your forearms to regulate the pressure.

Product

Standard

Seconds

Body part

Lower back

Training Goals

Recovery, Mobility

Release tension in your upper back, this helps against back pain after hiking.

Massage upper back

Stand upright and lean slightly against the wall. Place the DUOBALL 08 between the shoulder blades. Bend your knees slightly and then stretch your legs again to create a gentle roll up and down.

Tip: The further you stand away from the wall, the stronger the pressure. Wrap your arms around your chest to reach deeper fascia strands.

Product

Standard

Seconds

Body part

Upper Back

Training Goals

Recovery, Mobility

Relieves tension in the neck that is often caused by carrying a backpack when hiking.

Massage tense neck

Grasp the TWISTER with one hand from behind by the two notches and place it on the neck of the opposite side, just below and behind the ear.

Apply pressure with the TWISTER on the neck and rotate the TWISTER under constant pressure in any direction. Hold in the final position of the rotation for ten seconds and then release the pressure. Walk along the neck and work on all the hotspots.

Tip: If you are not travelling alone on your tour, have a second person perform the TWISTER massage with you and relax.

Product

Twister

Sets / Seconds

1 / 60

Body part

Neck

Training Goals

Recovery, Mobility