When you set out on a hike, you set out on a long walk that has different paths, platforms, and obstacles. Physically, one must be fit, well-hydrated, well-nourished and warmed-up before attempting either an easy or a difficult hike. Hiking, though it looks like an easy task, essentially uses your entire body, and not activating the right muscles, could lead to severe muscle cramps, dehydration and even extreme fatigue. To avoid all this to the best of your ability, read through to find five simple mobility and warm-up exercises that’ll set you up for your next solo or group hike. But this strenuous yet enthralling activity, shouldn’t be attempted without preparing yourself mentally and physically.
Single leg bridge
Start by lying down on the floor, flat on your back, bend your knees to get your feet flat on the ground. Keeping your hands close to the butt, raise one leg up towards the sky. Start the movement by raising your hips all the way up, hold it there for three seconds and get back down to the ground. Perform 10 repetitions on each side for warming up the entire lower body, majorly your hamstrings and gluteus.
Foot Fire
Stand with your feet comfortably apart, keep your hands in a run active position and start moving your feet on the spot as fast as you can. Throughout this movement, stay on your toes, keep your hands moving and lift your feet just a bit off the ground one at a time. Do this for 30 seconds to activate your calves which will help you endure the long and tiring hike.
Pause Squat
Stand with your feet shoulder-width apart and start pushing your hips back and down at the same time, keeping your spine straight. Go down until your hips are lower than the knee, pause there for three seconds and get back up until you reach full extension of your knee and hips. Perform this movement for 10 repetitions for a good warm-up.
Hip Flexor Stretch
Get into a split stance and kneel down with the forward foot flat on the ground and the knee of the other leg touching the floor. Keeping your back straight and abs tight, get your heels closer to the butt, hold your ankle with both hands to make it a bit challenging. Hold it for a minute and switch to the other side to repeat the same movement. As your hip flexors will be heavily engaged during the hike, this is a very important warm-up before you begin.
Beast Hold
Get down to the ground on all fours, keep your arms directly underneath your shoulders, your quadriceps in line with the hips and your knees just a bit off the ground. Look down to the ground, maintaining the natural curve of the spine, keeping your back straight. Hold in this position for a minute and you will have your abdominal muscles and quadriceps fully activated, it will help in better recruitment of your core muscles.
— The writer is a Bengaluru-based strength and conditioning coach.
