Preparation for hiking
Warm-up exercises for hikers.
Optimally prepare your muscles before a hike. Incorporate this warm-up routine when preparing for a hike. By activating the muscles, you'll ensure that you move more efficiently and healthily. This in turn improves your mind-muscle connection and reduces the risk of injury.
This preparation for hiking does not replace strength or coordination training. Build up strength & condition several weeks before your long hike.
Ideally, perform the following exercises as part of your preparation for hiking. The bands fit in any rucksack and guarantee complete muscle activation. So, don’t forget to pack them.
Exercises to prepare for hiking:
- Activate soles of the feet
- Calf muscle activation
- Crunches
- External shoulder rotation
- Lateral raises
Painful feet after hiking are not uncommon. Release tension in the sole of the foot and counteract foot pain after hiking.
Activate soles of the feet
Stand upright. Place the MINI under the sole of your foot. Quickly roll the foot back and forth from heel to toe. Apply pressure to different parts of the foot (heel, ball, outside and inside) by shifting your weight.
Relieve tense calves and ensure less heavy legs after hiking.
Calf muscle activation
Start in the long seat. Bend the left leg and place the right calf on the BLACKROLL®. Support yourself with your hands next to your buttocks. Lift the buttocks and start the rolling movement by bending and stretching the left leg, roll out the calf region quickly.
Stabilise your shoulder girdle. This exercise has a preventive effect and ensures a healthy shoulder posture.
Activate your shoulder girdle and ensure a healthy shoulder posture.
Lateral raises
Stand on the MULTI BAND in a hip-width stance. Hold one end in tension in each hand, upper body remains upright.
