Simple exercises to ensure you keep tramping all weekend
When I arrive at the hut after a long day of tramping, I drop my pack, strip off my boots and socks, and sit down. Usually the next priority is getting the billy on for a cuppa or two. Waiting for the billy to boil or the stove to warm the hut, is the perfect time to stretch and loosen your muscles. On a recent wander into the Tararuas, I stopped for lunch at Atiwhakatu Hut and tried these recovery stretches with my companions. Standing thigh and shoulder stretch As soon as you arrive at the hut, grab a post and try these two stretches to target thighs and shoulders that are often sore after tramping. Thigh stretch: Hold on to a post or wall to help balance – unless you want the extra balancing challenge. Reach down with your left hand, bend your left knee, and catch hold of your foot or ankle with your hand. Before you pull with your hand, gently activate or tighten your thigh muscle (or quadriceps) – think of pointing your knee towards the ground. If you need a deeper stretch, gently pull your foot towards your buttocks but keep the knees aligned – don’t let the left knee move backwards. Stretch both sides. Shoulder stretch: Put your right palm on the wall or post at or below the height of your shoulder. Stand upright and just far enough away from the post that your arm is almost straight. Gently press into your right palm. If you already find a stretch, stay here. To find a deeper stretch, start to turn your feet, hips and whole body to the left, away from your right arm, while maintaining a little pressure on the wall. You should feel a strong stretch through your right shoulder all the way down your arm to your wrist. Switch sides. Legs up the wall [caption id="attachment_26432" align="aligncenter" width="1280"]


