Hiking, sightseeing, and long trips with friends fill you with adventure. These experiences and visuals are relaxing and create a new connection with nature. While climbing and walking in the mountains is fun and enjoyable, it can be a little difficult physically. Let these experiences stay in the memory, not the fatigue, and for that we tell you the post-track yoga. These will help you release stress and fatigue from your body.
Your leg fatigue will tell you if you’ve had a successful day on the track. But if you’re dealing with heavy hips, muscle fatigue, or any kind of tension in your legs, knees, hips, it’s time to focus on your post-race recovery routine.
Certified yoga instructor Shayni Narang suggests doing some yoga stretches via her Instagram post. To get rid of stiffness in any part of your body after the track, do post-track yoga. So let’s know some great tips related to it from the experts.
Learn yoga here to stretch tired legs
Sore and strained feet are normal after a hike. While it’s common to feel pain in the foot at times, it’s important to be aware of post-tracking pain and strain and manage it appropriately. If you are looking for something similar for this, here are some yoga stretches mentioned by experts for you that can help you with that.
Do these stretches to reduce leg fatigue
1 Point and bend your feet
When sitting on the ground, your knees should be straight and remember that your feet should be in front.
If your hamstrings are tense, lean back slightly and support your back with your elbows.
Then bend your legs and lift your toes toward your torso.
2 Ankle Rotation
Rotate your ankles clockwise and counterclockwise. Ankle rotation is a yoga stretch that helps you release stress and tension from your ankle. It enhances your flexibility and provides warmth to your ankles, calves and feet, reducing the risk of any hiking-related injuries.
* Push the ankle down.
* Now sit on your ankles and move your body forward, then back.
*You can stretch your ankle with this exercise and also remove tension in your heel.
2. Here are yoga stretches for tired knees
Hiking up the mountain is difficult due to the high altitude and rough terrain. At the same time, when descending, the knee joint is subjected to a greater load, which may cause damage to the surrounding cartilage. Everyone feels pressure around their knees after a hike. At the same time, an important fact is that hiking downhill places three to four times as much stress on the knees as it does uphill.
If your knees are stressed, you can try some of the following yoga stretches:
1 extension leg
* Sit on the ground with your back completely straight.
* Then stretch your legs forward as far as possible.
* Now fold and repeat again.
2 knee bends
*First, sit on the floor.
* Keep your back straight.
* Raise your left knee to touch your right foot.
* Now lift the bent knee and lower it.
* Then repeat with the right knee in the same way.
3. Yoga stretches to reduce hip stress
Hip pain can become a serious problem during and after long walks! This is actually quite common because when we pack food and camping gear in our backpacks while hiking, it puts more pressure on the hips and puts them under pressure.
Stretching to reduce hip stress
1 Butterfly Pose or Butterfly Pose
* Start by sitting on the floor, keeping your spine straight.
* Then hold your feet tightly with your hands or fingers.
* Elevate your legs as high as possible to your pelvis.
* Now without applying pressure, lift your thighs like butterfly wings, then lower them. During this time, try to touch the ground with your knees.
* Repeat the necessary steps according to your ability.
2 garlands or marasan
* Stand with your legs straight.
* Lower your hips to the floor and start in a squat position.
In this case, the weight of the fingers will be relatively large, so try to do it according to your ability.
* Try to keep your feet as parallel as possible during this process.
*Keep your spine straight, then your hips toward the floor and your shoulders apart from your ears. Hold this position for a while, then straighten your legs.
3. Yoga stretches to relieve stress on the limbs
The quadriceps on the front of the thigh are the largest muscle group in the body. After a trek, your muscle fibers become tense. Because he wasn’t ready for activities like tracking for a long time. At the same time, it is normal to feel pain and fatigue as a result.
Stretches You Can Do When Your Quads Are Stressed
1 standing squad stretch
* Use a table or chair for balance while standing.
* Grasp the ankle with one hand, bend the knee, and move the leg toward the hip.
* At the same time, bend your knees as much as you can, then gently pull your ankles.
* Hold this position for 30 seconds.
*Then go back to the original position.
Yoga stretches to release stress on the chest and back
You can strain your chest and upper back muscles at the same time. For example, this can happen due to repeated strenuous exercise and heavy lifting. At the same time, this type of strain is normal due to the fact that the hiking object is carried on the back all the time during the hike.
Here are some stretches that can help reduce stress on your chest or back
1. Contraction and expansion of the chest
* First, sit on the floor, remembering that your spine is absolutely straight. Raise your hand now.
* Put your hands in front of your chest and let your chest contract.
*Then open your hands and bring them to their original position, allowing your chest to expand.
* Now, keep repeating for a while.
2. Seated Side Stretch
* Sit on the floor with your legs bent.
* Extend your left hand as you bend your upper body to the left. There, raise your right hand up.
* When you bend over, stay straight ahead and don’t turn it to the side.
* Make sure the muscles from the lower back to the shoulders are stretched gently.
* Hold the stretch for 20 seconds.
*Then try to do the same from the other side.