Learn some simple stretches to relax the muscles in your calves and ankles after hiking the trail
You can watch the full hiking program on our website by clicking the link
This video comes in the final chapter of our hiking program. Move on to the next one for more stretches
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
STRETCHING THE CALVES AND ANKLES AFTER A HIKE
In this video, we will demonstrate a few stretching exercises for you to practice during and after your hike. If you do these exercises you will recover faster from your hike and reduce your chances of injuring your muscles and tendons.
Never stretch cold muscles and you should never feel pain. Stretch at your own pace, increasing the stretch gradually and smoothly. Recognize your body's limits.
We will demonstrate one exercise for stretching your calves and another for your ankles. You use your calves a lot when walking uphill.
First exercise: stretching your calves. Lean against a tree with your left leg in front of you and your right leg stretched out behind you.
Bring all your bodyweight onto your left leg and bend it slowly keeping the heel of your right leg firmly on the ground.
You should feel your right calf stretching.
Hold the stretch for 20 to 30 seconds, then change legs.
Second exercise: stretching your ankles. Use the same position as in the previous exercise. with your left leg in front of you
with your feet flat on the ground, slowly flex your right knee, without forcing it.
Then bring your hips back over your heel. Hold the stretch for about thirty seconds, then change legs.
Breathe deeply whilst doing these stretches and take your time. Now over to you!