Learn how to stretch your leg muscles, namely your quadricipes (quads) and hamstrings
This video is in the final chapter of our hiking program. Move on to the next one for more stretches
Stretching both before and after your hike is important to help your muscles warm up and cool down respectively
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Voice-over by Dominic di Rollo
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STRETCHING YOUR THIGHS AFTER A HIKE
In this video, we will demonstrate a few stretching exercises for you to practice both during and after your hike. The exercises will help youfeel better after your hike and reduce the risk of straining your muscles or tendons.
Remember never to stretch cold muscles and bear in mind that you should never feel any pain while stretching. Listen to your body, stretching smoothly and increasing the stretch gradually. Get to know your own personal limits.
We will demonstrate two exercises for stretching your legs: one for the quadriceps (the front thigh) and one for the hamstrings (the back of the thigh).
Exercise one: stretching your quadriceps. Stand up and keep your balance by holding onto a stable object (ie a tree).
Bend your right knee and use your left hand to hold on to your right ankle. Keep your left leg slightly bent, your back straight and your knees close together.
Pull your leg back gently and breathe deeply.
Hold the stretch for about 20 to 30 seconds and then change legs.
Exercise two: hamstring stretch. Spread your legs wider than your pelvis and place your hands on your back.
Squeeze the shoulder blades together and lean over. Be careful to keep your back straight and breathe.
If you feel the back of your knees stretch, bend them slightly and bend over a little further.
Hold the stretch for about 30 seconds.
Take your time doing these stretches and breathe deeply. Now over to you!