Stretches for the Lower Body Before Backpacking

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Learn some great lower body stretches to avoid pain or injury before setting off

See the full program on our website before you hit the trail to learn all you need know about hiking!

This is essential preparation to set you up for a great hike

Music:
the World - jewelbeat.com
Voice-over by Dominic di Rollo

Thank you to Roads and Journeys for sharing our videos! Learn more about them here: http://www.roadsandjourneys.com

They contributed
Aisling Flynn - Sikana
Aisling Flynn
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HOW TO WARM UP THE LOWER BODY BEFORE A HIKE

In this video we will demonstrate three exercises for warming up the lower body before your hike. As a result, your hike will be more enjoyable and you are less likely to injure yourself.

We will demonstrate one exercise for each of the following parts of the body: the ankles, the knees and the hips.

The ankles first: stand up and raise your left thigh so as to form a right angle.

You can bend your supporting leg a little to keep your balance. Keep your chest and lower back straight.

Circle your ankle around ten times in one direction and then the other. Repeat the exercise with the opposite foot.

The knees next: stand in the same position as before and make big circles of the calf at the knee with the tip of your foot pointing downwards

Circle the calf around ten times in one direction and then the other. Change the supporting leg and repeat.

Lastly, the hips: stand up straight with your hands on your hips.

Raise one foot and swing your leg back and forth.

When you swing your leg back, bend your knee a little so that your heel touches your buttocks. Do this for about thirty seconds on one side and then change leg and repeat.

Do these exercises before you set off on your hike. Over to you!

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