Best Spring Hiking Warm-up Stretches for Women

As spring arrives, our minds shift from the ski slopes to the hiking trails.  If you are like me, your body is just aching to hit the trail and let your stride out as you cruise down the trail over the dirt and rock.  You’ll want to take special care those first few times you hit the trail this season to ensure your body is “trail ready” and avoid injury.

Stretching is an important warm up tool for hiking and is best done after you hike a few minutes and get the body warmed up.  Driving to the trailhead and then stretching before you hike can strain cold muscles further.  Walk 10 minutes down the trail and when you are ready to start taking off layers, go through your stretch routine.

One reminder about stretching – a little pain is good (it shows the muscles is stretching).  A lot of pain means “stop”.  If it hurts, don’t do it.  You body is trying to tell you something.

While there are hundreds of stretches women can do to warm up the muscles , below are 5 suggested stretches.  Do this routine 2 – 3x and hold each stretch for 8 – 10 seconds each.   I suggested you also do this routine after you stop for your lunch break or other times when your body has cooled down and you are about to ask it to warm up again – quick.

Hamstring

Find a rock or downed tree and place the heel of one foot on it.  Extend your leg our straight and bend your body at the hips towards your leg, with the goal of your nose touching your leg (most people aren’t this flexible).  Hold, then switch legs.  You want to feel the stretch in the upper backside of your thigh.

Calf

Find a rock or tree and put half your foot on it, driving your heel of the foot down off the edge towards the ground.  Hold, then switch legs. You want to feel the stretch in your calf muscles.

Achilles

Look for a tree or rock that can you a strong, 90 degree ankle to force the ball of your foot against, with your heel on the ground.  Straighten your leg, while leaning into rock or tree.  Keep leaning until you  feel the stretch lower than the calf (closer to the ankle).  Hold, then switch legs. 

Hips

Find a tree or rock at least knee height (a little larger is better).  Bend one knee then turn it parallel to the ground.  Lay it on the tree or rock and then bend your body over it, feeling the stretch in your hips.  Hold, then switch legs.  If you can’t find a rock or tree that works, put your rain coat down and lay on your back.  Extend one leg straight, then bend your other knee and pull it towards you over top the straight leg.

Psoas

Note: You may have never of this muscle, but it is the root of many problems for runner, hikers, and gym users who claim of contact pain in their legs as it links many other muscles together.  Too tight, it pulls everything else into a chronic contracted position. 

Place one knee on the ground, and the other bended knee out in front of your body, with your knee over your ankle (90 degrees).  Tilt your pelvis up towards the sky, until you feel a stretch along your inner groin area.  Hold, then switch legs.

Remember to stretch after hiking for a few minutes once your body is warmed up a little.

Use the forest as your stretching "props" - downed trees and rocks make perfect benches for women to stretch their calf, hamstring, or Achilles.

Make History While You Travel

March is Women’s History Month, which makes me ask the question about leaving your legacy when you travel. How will you be remembered after you leave your travel destination?  Tourists are notorious for enjoying themselves at the expense of the locals who remain there long after they depart back to their home country.  Below are a few suggestions about how to leave a positive legacy for not only yourself, but others while traveling. 

Do Your Research

Spend a little time with a guidebook or the internet to get an idea of what to wear, how to act, and what to expect when traveling for the first time to a new destination.  If questions come up on the plane, ask a flight attendant.  Upon arrival, the hotel concierge is a good resource for information on customs if you are short on time.

Use the Best Friend’s Grandmother’s House Test

When traveling to countries where religion, food, and even dress are different, use the “best friend’s grandmother’s house” test.  Would you go over to your best friend’s grandmother’s house and insist on eating certain foods, wearing a tank top, and not even bowing your head at grace?  Likely not. Be respectful when traveling abroad, and be sure to put others in front of yourself when it comes to longstanding customs. 

Travel Softly

When dining out in local restaurants look around and consider ordering what the locals are eating.  Not only will you likely enjoy something much fresher and tastier than your favorite hometown meal, but you are much more likely to use fewer natural resources such as fuel or water to prepare your meal.  The same can be said for transportation.  Why hire a car when you can ride the bus with the locals and save a little gas?

Take Notes

Carry a small journal with you and take notes of your observations as you move about the day.  How are people lining up for the bus?  What are the women doing differently from the men?  Jot down your observations and pull your notes out before you return – or share them with a friend who may be visiting soon.

Ask the Locals

Many locals are happy to share information about their favorite places to visit, dine, and even give you the inside scoop on what is happening away from the tourist locations.  Not only will you get an authentic experience, you may end up being invited into someone’s home for a genuine home cooked meal with stories to boot!