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Despite the sport's popularity, statistics on hiking-related injuries are hard to come by. One thing fitness experts do agree on, though: These sports force the body in long periods of forward flexion, leaning slightly forward from the waistline and lower back. “This postural alignment stresses major muscles of the mid- to –lower back, and tightens muscles all along the back of the body, from the upper back to the hamstrings, glutes and calves,” says Beth Shaw, avid backpacker, yoga instructor and author of “YogaFit-Second Edition” (Human Kinetics 2009). “Instead of simply stretching your legs at the end of an arduous hike, try performing this 8-minute series of yoga poses to counteract the gravitational forces of hiking and, especially, hiking with a heavy pack on your back.” You’ll avoid injury, reduce aches and muscle tension, and be ready to tackle another mountain tomorrow. This series of poses counteracts the forward hinge as you hike, and also balances muscles of the body. Hold each stretch for 20 to 40 seconds and repeat as needed. CHEST EXPANSION (opens the chest, pulls shoulders down and back, squeezes shoulder blades together and eases mid-back muscles) Stand with knees slightly bent and interlace hands together behind your lower back with palms as close to touching as possible. Lift arms off your butt and relax muscles of the face and neck as you arch back for 20 seconds. Then engage the belly, and slowly fall forward folding the upper body in close to the shins. Keep hands interlaced and press knuckles up to the sky for another 30 seconds. Bend knees deeply and roll up one vertebra at a time—repeat two or three times. COBRA (strengthens and stretches postural muscles along upper- to lower-back) Lie belly down and stretch long legs in back of you, toes touching the floor and thighs engaged. Place your hands adjacent to top of the ribcage, roll your shoulder blades down your back, look down the end of your nose and breathe deeply. Slowly begin to peel your chest off the mat, keeping bent elbows tucked into your ribcage, and hold for up to 30 seconds before slowly working in reverse until forehead touches the mat. Repeat this several times, coming up higher each time yet keeping hip bones glued to the floor. PYRAMID POSE (eases the hamstrings, soothes the hips and lower back and stretches the spine) Stand with right leg in front of you about a foot and left leg in back, both feet straight and parallel (not on the same line). Square your hips to the front, place hands at your hips and engage the belly. Slowly hinge forward from the hips and begin curling your torso over your front shin and hold for 20 seconds or so. Place as much body weight as you can into the rear foot, keep front right knee soft and slowly reach hands to each side of the front foot (or on the calf if hamstrings are tight). When you’re ready to come up, bend both knees and roll back up, then switch sides. UPSIDE DOWN PIGEON (stretches the hips, glutes, legs and lower body) Lie face up on the floor with knees bent and bring knees over the belly. Cross right ankle over left knee and reach through to grasp left hamstring with both hands. Flex your right foot and point your right toes and keep your tailbone on the mat at all times. To deepen the stretch, you might pull left knee in toward the body and hold for 30 seconds before you switch sides. Repeat twice. www.yogafit.com www.HealthNewsDigest.com Top of Page 
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