Going for a Hike?

The weather is warming up and that means it’s time to get outside!

Whether you’re going for a walk around your neighborhood or hitting the trails at Rockbridge, here are a few stretches to use as a warm-up and/or cool down!

Let’s start with a CALF STRETCH!  Find a nearby curb, rock or bench, and prop your toes up against it.  Then you can alternate between keeping your leg straight and bending your knee over your toes to get a stretch along your whole calf.

Next up, HIGH KNEE PULLS!  Using one hand or two, pull one of your knees up towards your chest and hold for around 3-5 seconds, repeat on the other side!

Now, let’s QUAD STRETCH!  Find a railing or some kind of supporting structure and with one hand, reach back to grab the same side foot.  Then, keep that knee bent and pull your foot towards your butt, hold for 3-5 seconds, repeat on the other side!

Let’s round out the stretch sequence with some arms and neck mobility!  Pull one arm across your chest and don’t forget the other side too.  Lastly, to stretch out our neck, look to the right and left side a few times, then up to the sky and down to the ground.

Now that you are all warmed up, go get those steps in!!