Quick & Effective 10-Minute Lower Body Stretch Routine for Hikers, Runners, Walkers, & Busy Folks!
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- Опубліковано 4 жов 2024
- Welcome to my ten minute deep stretch for hikers, runners and people who spend all day on their feet. Follow along with me as I move through the nine poses I recommend for people who hike, run or walk a lot (people on their feet all day).
When we run or walk we move in a linear, repetitive motion which can strengthen our muscles but leave them tight and prone to injury. Not to mention the repetitive motion can have an impact on our connective tissues- including fascia, tendons and ligaments, which can also get tight. That's why the more you hike and run, the tighter your legs and hips feel.
Poses in this video:
1. Standing Fold
stretches the hamstrings, calves and spine.
2. Kneeling Lunge
-stretches the hips, hip flexors, glutes, thighs and core
3. Lizard Lunge
-stretches your hamstrings, hip flexors, and quadriceps.
4. Pigeon Pose
-stretches the muscles of the groin, back, thigh, piriformis and psoas.
5. Pyramid Pose
-stretches and strengthens the hamstrings, calves and spine.
6. Yogi Squat
-stretches and targets the quadricep, hamstring, gluteal, and calf muscles of the legs, plus, it strengthens the lower back and core.
7. Frog Pose -stretches the hips, adductors and medial hamstring.
8. Happy Baby
stretches Gluteus maximus, Adductor magnus, Gracilis, Biceps femoris, Semitendionsus, Popliteus, Tibialis posterior, Gastrocnemius, and Semimembranosus.
Good luck on your return to hiking.
As a very inflexible male I found this very helpful and easy to follow along with, I still could not 100% perform the poses but felt that your instructions gave me something useful even when I could only partially perform the stretch. Which is refreshing because I have found most stretching videos assume a baseline which I can't meet. But this did not overwhelm me and I was able to complete the video with modified positions
Yes these can be very advanced poses- and there are ways to make it more accessible for people who have limited flexibility ❤
Did it with ya, it was a train wreck but I slowed it down and did it.
Thank you 💛
Very necessary for, not only hikers but in general for health. Grand stuff Julia, fantastic seeing you again.
Loved it! 🥰 My hips are so tight and I never seem to do the right stretches but now I know how. Thanks to you.
I feel weird for first commenting here but you are such an admirable woman; all around. Pennsylvania represent.
Don't feel weird. You're not wrong.✌️
I'm days away from hiking the PCT and was just thinking I need to get a stretching regimen in order. this is perfect timing! Thanks for making this!
I am neither a hiker, runner, walker, nor am I busy! I guess this video is just not for me :( In all seriousness, this was super helpful and very nice of you to share!
Love this Julia! Been following you since the desert of the PCT.As a runner and a hiker I feel this. Great short session!!! Keep up the good work.
Added to my downloads, just in time for my return to the PCT. (Nice to see you as always)
Amazing video!! You read my mind. I needed some guidance on stretching, and you delivered. Kitty bomb was a nice touch
They love to join in ❤
This was great, definitely much needed! Thank you 🫶🏻
Beautiful ❤️
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Do you have a modification for non weight bearing, due to meniscus tear?
Most of these poses can be done supine or seated while using the weight of your legs as tension!
cool, onlyfans youtube version.
Stretching ❤
How?