Gabrielle Jones is a keen tramper and osteopath working at Port Hills Osteopathy in Christchurch.

“I love doing a warm-down routine when I get to the hut or at the end of the walk, so my legs aren’t aching and stiff the next day,” she says.

Here’s her recommended routine to target the main leg muscles used in tramping. Do these stretches for a minimum of 30 seconds on each side.

Simple quad stretch

Top tip: stand tall, suck your belly button in, hold onto something for balance.

Hamstring stretch 

Top tip: reach as far down your leg as you can, but try not to hunch and flex your back to achieve this. 

Glute stretch

Top tip: if you can’t reach your thigh, use a T-shirt to hook around your leg so you can still hold the stretch.