10 Stretching exercises to do after a hike

You will use your arms a lot if you have poles, so don’t forget to stretch them.

For your biceps: - Stand and stretch one arm forwards, parallel to the ground, with your palm facing upwards and bending your fingers towards the floor.- Hold this palm with your other hand and pull your fingers gently back towards you.

For the triceps: -In a standing position, place your right hand flat, with your palm between your shoulder blades and pull your right elbow gently and gradually down with your left hand.- You can tilt your upper body to the left to accentuate the position.- Hold for about 30 seconds.- Repeat on the other side.

Read our article to find out why poles are so useful and how to adjust your hiking poles.

- Stand and raise your arms in the air while breathing in, join your hands with the palms facing up.- Push up as you exhale.- Gently release your arms and repeat the exercise.

- Standing up, look for a tree or a solid post.- Test to see if the object can withstand your weight before starting.- Hold the tree or post with your left hand and place your left foot on your right knee.- Bend the right knee, as if you were sitting down on an invisible chair. Be careful to keep your right foot flat on the ground.- Hold for 30 seconds then switch legs.

- Stand with your knees slightly bent, place your left hand on your waist and raise your right hand in the air, arm held straight, with your palm facing upwards.- Tilt slightly to the left while pulling on the arm in the air.- Hold for approximately 10 seconds then repeat on the other side.

- Standing with your legs apart at a distance of twice the width of your shoulders, put your hands on your hips and bend your left leg.- Keep your right leg perfectly straight.- Hold for 20 to 30 seconds.- Then, switch legs.

For the quadriceps:  - Stand and place your left hand on a tree, post or wall for greater stability.- Move your right foot up towards your bottom and hold your ankle with your right hand.- Pull gently until you feel your muscle stretching at the front of your thigh.- Make sure you keep your back straight. Your two knees must remain side by side, together.- Hold for 20 to 30 seconds then switch legs.

For the hamstrings:  - Stand with your feet apart, at a distance slightly wider than the width of your shoulders, and cross your hands behind your back.- Move your shoulder blades closer together and lean your upper body forward, keeping your back straight.- You can bend your knees slightly.- Hold for approximately 30 seconds.- Return gently to your initial position.

The calves come under a lot of stress when climbing, and are often subject to cramp. Do not hesitate to stop and stretch your muscles both during your hike and on returning.- Lean against a tree or wall and move into a lunge position, with the front leg bent and the back leg straight.- Move your weight over the front leg. Make sure you keep the heel of your back leg on the ground.- Hold for 20 to 30 seconds then switch legs.

- Like for the calves, lean against a tree or wall and move into a lunge position, with your front leg bent and your back leg straight.- Bend your back leg while tilting your hips backwards to move them over your heel.- Your front leg then becomes straight. Hold for 20 to 30 seconds then switch legs.