Learn some simple stretches to relax the muscles in your arms after hiking on the trail
Find the full hiking program for free on our website
This video comes at the end of our hiking program. Move on to the next one for more stretches
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Voice-over by Dominic di Rollo
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STRETCHING YOUR ARMS AFTER YOUR HIKE
In this video, we will show you a few stretching exercises to practice during and after your hike. If you do these stretches you will recover better after your hike and greatly reduce the risk of injury to your muscles and tendons.
Never stretch cold muscles and bear in mind that you should never feel pain when stretching. Build up the stretch gradually and smoothly, listen to your body and accept your own personal limits.
We will show you two stretches for your biceps and triceps. If you use walking sticks when hiking, you will definitely need these stretches after your hike..
Exercise one: stretching yourbiceps (the front of the arm). Stand up and look forwards.
Stretch out your left arm with your hand at shoulder height and your fingers pointing downwards.
Use your opposite arm to pull your fingers towards you but without focing, make sure your shoulders are relaxed.
Try to hold the stretch for thirty seconds, then change arms.
Exercise two: stretching your triceps (the back of the arm). Remain standing and look forwards.
Place your right hand between your shoulder blades and pull the elbow with your left hand. Do this exercise gradually without forcing.
To increase the stretch, lean to the left and hold the position for thirty seconds.
Change arms and lean to the right.
Breathe deeply whilst doing these stretches and take your time. Now over to you!