The 10 Best Post-Hike Stretches
After completing a long or difficult hike, it is so easy to want to kick off your boots and rest. DON’T GIVE IN!! Stretching after any type of exercise or activity is SO important. Stretching reduces the risk of injury, helps with sore muscles, increases flexibility, and increases circulation.
To be honest, I used to barely stretch after completing a hike, and I would always regret my decision the next day. I would wake up with very stiff and sore muscles. Sometimes, it would be painful for me to even sit down… Yeah, it was a bad mistake. You would think that growing up in the dance world, it would be ingrained in me to stretch A LOT, but apparently not. Now, I incorporate at least 5-10 minutes of stretching immediately after I complete a hike and have noticed a significant difference in my muscles the following day. Yes, I can still be sore, but not as much as I was when I didn’t do these hiking stretches.
Before we begin…
There are a few things to note before we dive into the post-hike stretches.
Stretch immediately after your hike. Don’t wait to stretch! It’s important to stretch while your muscles are still warm and before they begin to tighten up.
Hold each stretch for at least 30 seconds. This allows your body to get the full benefits from the stretch.
Make sure to use proper form when stretching. Not using proper form will hurt your muscles rather than stretch them. If you need advice on proper form, I recommend consulting with your doctor or a certified training professional.
Listen to your body. Stretching should not be painful. Remember that stretching should be slow and gentle! If something is causing you pain, then you should immediately stop and consult with your doctor.
Disclaimers:
1. Before you begin any stretch, always consult with your doctor or a certified training professional.
2. This post contains affiliate links. If you click through and make a purchase, my blog may receive a commission at no additional cost to you.
Let’s get stretching!
These are my top post-hike stretches! I like beginning my hiking stretches on the floor and working my way up to standing position stretches.
#1 Post-Hike Stretch: Hamstring Stretch
hamstring stretch - post-hike stretch
Your hamstrings put in some work during your hike, so it is so important to show them extra love when stretching! I try to hold this stretch a little longer than normal if my hamstrings are feeling extra tight.
Sit on the floor and extend one leg in front of you
Bend the other leg at the knee and place the sole of the foot against your extended leg’s inner thigh
Hinging at your hips, extend your body forward over your extended leg
Keep your back as straight as possible and shoulders and neck relaxed
Reach your arms toward your leg, foot, or ground near your foot
Hold this position
Repeat on the opposite side
#2 Post-Hike Stretch: Butterfly Stretch
butterfly stretch - post-hike stretch
The Butterfly Stretch focuses on stretching your hips, inner thighs, groin, and lower back making it an all-around great hiking stretch! Because of my dance background, this is my go-to stretch for everything.
Sit on the floor with your legs extended in front of you.
One leg at a time, bend your legs at the knee and gently pull the foot in towards your groin until it is in a comfortable spot with the soles of your feet touching
Hold your feet or ankles with both of your holds and bring your elbows towards your knees as far as they can comfortably go
Keep your back as straight as possible and shoulders and neck relaxed
Hinging at your hips, extend your body forward over your feet while gently putting pressure from your elbows on your knees to push them down towards the floor
Hold this position
#3 Post-Hike Stretch: Pretzel Stretch
pretzel stretch - post-hike stretch
I learned the Pretzel Stretch in a yoga class many moons ago and fell in love. It is great to stretch your glutes, lower back, and torso.
Sit on the floor with your legs extended in front of you and hands on the floor behind you
Bend one leg at the knee with the knee pointing to the sky and place the sole of your foot on the floor next to the extended leg
Cross the same foot to the outside of the extended leg’s knee with the sole of the foot on the floor
Keep your back straight and shoulders and neck relaxed
Using the opposite arm of the bent leg, wrap your arm around your knee and hug it towards your chest
Place the other arm behind you and slowly and gently twist your torso
Look back towards your hand on the floor
Hold this position
Repeat on the opposite side
If you are feeling great in this hiking stretch and want a little more…
When you are holding this stretch, rotate your torso a little further back as you exhale
Instead of hugging your knee, place that arm’s elbow to the outside of your knee and twist
#4 Post-Hike Stretch: Glute Stretch
glute stretch - post-hike stretch
This stretch will feel SO good after hiking. The Figure-4 Stretch deeply stretches your hips and glutes without putting pressure on your back. For someone who is feeling tighter and less-flexible, this stretch is great for you!
Lie on your back with your knees bent and soles of your feet on the floor
Keep your back, shoulders, and head flat against the floor
Cross one ankle above the opposite leg’s knee
Lift your foot off of the ground keeping the knee bent until your shin is parallel to the floor
Extend your arms forward and lace your fingers behind the bent leg’s thigh
Hold this position
Repeat on the opposite side
If you are feeling great in this hiking stretch and want a little more…
Extend your leg that is parallel to the floor, so your foot is pointed to the sky
#5 Post-Hike Stretch: Forward Fold Stretch
Forward fold - post-hike stretch
The Forward Fold Stretch is one of the simplest hiking stretches but very effective. And it feels really good after a hike because it stretches your lower body and back.
Start in a standing position with your feet hip-width apart
Bend your knees slightly and slowly hinge forward from your hips to reach your hands towards your toes
Straighten your legs and either keep your hands suspended reaching towards your feet or place your hands on your skins or toes, depending on your flexibility
Hold this position
If you are feeling great in this hiking stretch and want a little more…
Before starting the stretch, cross one foot over the other; this will provide a deeper stretch and target your IT band
#6 Post-Hike Stretch: Quadriceps Stretch
Quadriceps stretch - post-hike stretch
The Quadriceps Stretch is a classic hiking stretch and will feel amazing stretching your quads after a hike.
Start in a standing position with your feet hip-width apart
Move your weight onto one leg
Grab the opposite leg’s shin behind you with your knee pointing towards the ground
Keep both of your knees aligned, hips pushed forward, and back straight
Slowly and gently pull your foot towards your glutes
Hold this position
Repeat on the opposite side
#7 Post-Hike Stretch: Calf Stretch
calf stretch - post-hike stretch
You absolutely cannot forget to stretch out your calves after hiking! I don’t know about you, but my calves are always so sore after a hike, so I always make sure to give them a little extra love and attention.
Find a tree to be friends with for this stretch
Stand about 2 feet away from your new tree friend
Place the ball of your foot onto the tree and heel on the ground
Keep your legs and back straight
Slowly lean into the tree deepening the stretch in your calf
Hold this position
Repeat on the opposite side
#8 Post-Hike Stretch: Chest Stretch
chest stretch - post-hike stretch
After carrying a backpack on your back and hiking uphill, you need a chest opener hiking stretch. Trust me, it will feel so good to stretch your chest!
Stand beside your newly found tree friend with the side of your body facing the tree
Place your forearm and palm of your hand on the tree
Slowly and gently twist your hips and upper body away from the tree; the stretch will be deeper the more you rotate
Hold this position
Repeat on the opposite side
#9 Post-Hike Stretch: Shoulder Stretch
shoulder stretch - post-hike stretch
We can’t forget about our arms and shoulders when stretching after a hike! Our upper body does more work than most think, so it is important to not leave them feeling left out. The Overhead Shoulder Stretch is a great hiking stretch for your upper body.
Start in a standing position with your feet hip-width apart, back straight, and shoulders back
Raise one arm overhead and drop your forearm down your back
Using your opposite hand, grab your elbow and gently pull it behind your head until you comfortably feel the stretch
Hold this stretch
Repeat on the opposite side
#10 Post-Hike Stretch: Neck Stretch
neck stretch - post-hike stretch
Last but certainly not least, we have the Neck Stretch. Stretching your neck after a hike is crucial because it holds a lot of tension from the hours spent looking down at the trail.
Start in either a standing position with feet hip-width apart
Keep your back straight and shoulders relaxed
Bring one arm up and over your head to place the palm on the opposite side of your face
Slowly and gently bring your ear towards your shoulder
Hold this position
Repeat on the opposite side
Repeat forward with your hands behind your head bringing your chin to your chest; remember to keep your shoulders back
Repeat backward with your hands behind your neck bringing the back of your head towards your back; remember to keep your back straight and chest up
And that’s a wrap on post-hike stretching!
The hiking stretches mentioned have worked so well for me after completing a hike. The following day I will take about 20-30 minutes to stretch more and roll my muscles out because my body usually needs it! If you are looking for rollers, you can use a foam roller, muscle massager, or foot roller!
Using these hiking stretches after I hike and workout has helped my muscles be less sore after hikes and more flexible. BUT everyone’s bodies and muscles are different, so make sure to take time to try out different stretches for hiking and find what works best for you. This post-hike stretching guide is a great place to start!
Hey, I’m Nichole!
I am the creator behind Nichole the Nomad, the home of my explorations around the world, mountain hikes, and beautiful pictures taken along the way. I have a deep passion for capturing the world in a beautiful light and sharing my experiences.
I created this blog to share my travels, show how beautiful the world is, provide tips and tricks for traveling, and encourage you to explore. Whether you want to travel across the world or explore what’s in your backyard, I hope this blog inspires you to get outside and find your adventure!
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