Rancho La Puerta’s After-Hike Stretch Routine

You can do these simple stretches after any physical activity to realign your posture and increase flexibility.

1. Calf Stretch. Holding onto a rail or barre stand feet together and an arm’s length away. With one leg take a step, or lunge, backward. Your front knee should be slightly bent and back leg straight with your heels on the ground. Hold for 5-10 seconds or about four breathes. Switch legs and repeat.
2. Hip Flexor Stretch. Stand and hold the barre and slightly tuck your pelvis and lower your back knee toward the ground. Hold for 5-10 seconds or about four breathes. Switch legs and repeat.
3. Hamstring Stretch. Holding the barre, take a small step back with your heel on the ground with one leg and hold a slight bend while keeping your front leg slightly bent with your toes off the ground. Shift your weight into the back leg while hinging or bending slightly forward. Switch legs and repeat.
4. Figure 4 Stretch. Gripping the barre, bring your ankle across the opposite knee, and slowly bend your standing leg and shift your weight slightly back. Keep your standing leg bent but stacked over your ankle. Hold for 5-10 seconds or about four breathes. Switch legs and repeat.
5. Back Stretch. Standing with your feet under your hips and holding the barre. Shift your hips back and bend your knees to lengthen your spine. Slowly start to round your spine as you straighten to stand. The stretch should take 5-10 seconds or about four breathes.  
6. Chest and Shoulder Opener. With your back to the barre and holding for balance, step one leg forward, draw abs in, gently lean forward to open your chest and bend your front knee. Avoid compressing or sinking your lower back. Hold for 5-10 seconds or about four breathes. Switch legs and repeat.

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