In all sports, we typically go through a very dynamic warm-up. Getting ready to go up a 14,000 foot mountain should and would qualify as a sport to me. As you hike up mountains, you go through a multitude of different terrain.
You’ve got big rocks you will have to boulder around, you’ve got rocks that move just as soon as you step on them, you’ve got mud to slide up and down, you’ve got elevation and steep steps in order for you to get up or down. Needless to say, you will experience muscles being used that you might not even have known existed.
We’ve got some stretches we want to you to consider adding as you begin to prepare for your upcoming climb with the Mountain Leadership Experience.
Squat (low back, shins, achilles) - Start with your stance being at hip width and your toes slightly pointed out (imagine toes pointed at 10 and 2 o’clock). Your knees will be over your toes (slightly) and you can place your arms down in the middle.
Quadriceps (quads) - Standing on one foot, grab the foot that is off the ground and pull it towards your butt. Alternate and grab the opposite foot after a few seconds. Please try to keep your thigh vertical as you stretch and pull your foot towards the butt.
Hamstrings (Hammies) - Start by sitting down. One leg straight, toes pointing up, and the other foot tucked into your leg. Bend at your hip slowly, taking your nose towards your knee. Do this for a few seconds and go back up. Do a couple reps before switching, trying to get a little deeper every rep. Switch legs after a few reps.
Calf and Achilles - Try keeping your toes pointed forward with the heel firmly in the ground and the knee nice and straight. Slightly lean forwards on a tree and stretch your calf muscles. To stretch your achilles, do the same thing and then slightly bend your knee as if trying to get it to touch the tree. Do both legs.
Groin Stretch - Lie on your back with knees bent and the soles of your fancy hiking shoes together. Relax and gravity to the stretching for you.
visit coachjfry.com/mle for more information on what we do at these events. We hope you join us. Questions? We are like Home Depot and will have the answers. Just shoot us an email here
Prepping the Muscles for the Climb