Hiking is a great way to get out and have fun. But sometimes it's not fun and extremely frustrating when you can't go as long as you wanted to. This can be caused by a number of things. For example if you add too many miles and increase the terrain difficulty too quickly, or don't rest enough between hikes. (Sticker 73) A combination of these things can cause injuries or overuse of some muscles. So how do we avoid this? How can we go on an enjoyable hike? One way is to improve your posture; standing up taller. Stricker says that, "Standing up tall and aligning your body improves joint range of motion, takes pressure off your back, and improves your breathing" (72). Something as simple as standing up taller can greatly improve your experience. It engages core muscles but overtime it will become increasingly difficult to sustain that tall posture. So the benefit of having a strong core is huge, "A strong core helps you stay light and lifted over your feet. Boosting your core strength also improves your balance and agility" (Stricker 72). So knowing that there are so many positives for maintaining a strong core, Stricker gives an exercise called "Double-Straight-Leg Stretch". It's purpose is for strengthening the core.
To begin lay on your back with both legs pointed to the sky with your arm behind your head. Your head should be raised so that the base of your shoulder blades are off of the ground. Inhale. Then lower your legs to a 45 degree angle keeping your spine flat on the ground. Exhale and lift your legs to a perpendicular position but keeping your tailbone on the ground. Repeat for 6 reps.
What are some of your favorite hikes?
Stricker, Lauri Ann. Pilates for the Outdoor Athlete. Golden, CO: Fulcrum
Pub., 2007. Print.
Wow, I've gone on so many hikes and I've never thought about my posture! I haven't had any problems with hiking before but it's crazy that just having better posture will improve my joint range of motion and my breathing! There are times when I will run up a stretch for whatever reason, get out of breath, then rest for a second, and continue on. Maybe if I just made sure to have good posture all the time I wouldn't need to rest to catch my breath! I'll definitely be more conscious of this on my next hike! My absolute favorite hikes are the Bright Angel Trail in the Grand Canyon, and Cascade Pass in the North Cascades! I highly recommend them! :)
ReplyDeleteWow! I knew having a strong core was the basis for Pilates but I didn't think that it can be applied to everything else. Which is a derp to me but I just never made the connection. I have low stamina which is why I have gone on few hikes. My favorite hike is Rattlesnake because that's the first hike I went on.
ReplyDeleteThat's great that this helped! I know that it will help in the end and going on hike is just so enjoyable. Rattlesnake is such a beautiful hike, definitely a favorite! :)
Delete