La Gomera is full of beautiful trails of different levels. And whether you’ve ended up wanting to crawl into the shower or you’re feeling great, it’s crucial to stretch right after you finish so that your muscles recover as quickly as possible. You can also use these stretches along the route if you need to. Before we show you the movements, remember: it should not be painful, the movements should be fluid and slow, accompanied by deep, relaxing breaths.
1. Neck stretch
Standing with your weight equally distributed on both legs, look straight ahead and relax your neck. Bend your neck, bringing your ear close to your shoulder. If you want to deepen the stretch, press down with the hand of the same shoulder. Hold the posture for 30 seconds. Change sides.
2. Shoulders
Still standing, place your right hand on your left shoulder. With the left hand, hold the right elbow. Push the elbow slightly inwards, bringing the elbow closer to the right shoulder. Hold the posture for 30 seconds. Change sides.
3. Arms
It is important to stretch your arms if you have used hiking poles (which are available at our reception). Biceps: Stretch your arm parallel to the ground, palm up and stretch your fingers towards the ground. Hold your fingers with your other hand and pull them slightly towards you. Triceps: Flexing the arm, place the palm of your hand between the shoulder blades, and with the help of another hand, push the elbow down. To deepen the stretch, help yourself by bending your body sideways. Hold for 30 seconds per side.
4. The back
Raise your arms and interlock your hands with palms facing upwards. Push and exhale. Release your hands and lower your arms. Repeat the movement as many times as you wish.
5. The hips
Stand with your knees slightly bent. Left hand on your waist and right arm to the ceiling, straight and palm up. Stretch your body slightly to the left. Hold for 10 seconds and switch sides.
6. The glutes
Hold on to a column, tree or handrail. Hold on with your left hand and place your left foot on your right knee. Bend your right knee as if you were sitting down. Hold the pose for 30 seconds and switch sides.
7. Abductors
Spread your feet apart in a wide lateral opening. With your hands on your hips, bend your left leg. Keep the right straight and hold the posture for 20 to 30 seconds. Switch legs.
8. The thighs
For the quadriceps: Bend your leg until you hold your ankle with the hand on the same side. Pull gently, keeping your back straight and knees as close together as possible. Hold for 30 seconds and then switch legs. For the back: stand with your feet apart, slightly wider than shoulder-width apart, and cross your hands behind your back. Bring your shoulder blades together and lean your upper body forward, keeping your back straight. You can bend your knees slightly. Hold this position for about 30 seconds. Gently return to your starting position.
9. Calves The calves are subjected to a lot of strain when climbing, and often experience cramps. Don’t hesitate to stop and stretch the muscles as often as necessary. Lean against a tree or wall and pull one leg back in a stride, with the front leg bent and the back leg straight. Put your weight on your front leg, keeping the heel of your back leg flat on the ground. Hold the stretch for 30 seconds and then switch legs. 10. Ankles Starting in the same position as in the previous stretch, this time flex the back leg. Bring the hip and weight back over the heel. The front leg is kept straight. Hold for 30 seconds and switch sides. These simple stretches are also suitable for your everyday life, and will help get your body ready for a new adventure the next day. Keep exploring! Text translated from the original article “10 stretching excercises to do during and after a hike” (https://www.quechua.co.uk/advice/10-stretching-exercises-do-during-and-after-hike-a_132313 – Link not available). Captions credit: https://www.instagram.com/nicholethenomad/
