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Keystone Ramblers |
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Relaxed Hikes |
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Hard Core Hikes |
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Pennsylvania Heritage Hikes |
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Path of Progress Hikes |
GREG’S STRETCHES AND
EXERCISES FOR HIKERS
If the goal is to keep walking, we have to avoid the all too common problems of lower backache and sciatica.
These stretches and exercises should help avoid these problems. - Greg Vincent
1. Standing (whenever standing have knees
slightly bent and tailbone tucked in), drop the head to the chest and roll to
the right, then left. Three reps (repetitions).
2. Right shoulder to right ear, three reps,
left shoulder to left ear, three reps.
3. Feet wide apart, right foot out at right angle,
lean opposite direction, repeat other side.
4. Feet facing forward wide apart lean to right
to touch floor, other side.
5. Flat on back, knees bent, tighten abs force
lower back into floor, five reps.
6. Hands in fist under chin, tighten abs each
time and crunch up, 12 reps.
7. Raise knees, tighten abs each time and roll
knees into chest , 12 reps.
8. On stomach right hand under chin left hand
out, lift left hand and right foot, 12 reps.
9. Opposite side, 12 reps.
10. Push ups, 12 reps.
11. Pose of the child forehead down, hands back,
butt back to heals. Clasp hands behind
back, straighten arms and lift into a plow.
12. Repeat 5 to 11.
13. Table position, arch back, tail bone in,
then flat, 3 reps.
14. On back knees bent, feet flat on floor,
right knee to chest, extend left leg.
15. Opposite side.
16. On back right knee to chest, extend right
leg up, point and flex foot. (may be easier to use towel).
17. Other side.
18. Drop one leg across other knee, raise leg.
19. Other side.
20. Seated, soles of feet together, drop knees.
21. Yoga pretzel, seated, knees bent, right hand
under right knee, grasp left ankle and drag it around, right foot beside left
knee, left arm around right knee and right hand behind back.
22. Other side.
23. Standing inverted V.
24. Standing, right knee to chest.
25. Other side.
26. Standing, right foot in right hand extend
left hand.
27. Other side.
28. Standing, right foot into upper left leg,
extend arms.
29. Other side.
30. Standing right arm across chest, then over
the right shoulder.
31. Other side.
32. Arms behind back one way, the other side.
33. Shake out the shoulders and all done!
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- JMA R2/16/2005/1