Preparation for hiking | Exercises

Preparation for hiking | Exercises

Painful feet after hiking are not uncommon. Release tension in the sole of the foot and counteract foot pain after hiking.

Activate soles of the feet

Stand upright. Place the MINI under the sole of your foot. Quickly roll the foot back and forth from heel to toe. Apply pressure to different parts of the foot (heel, ball, outside and inside) by shifting your weight.

Product
Seconds per side
60
Body part
Foot
Training Goals
Recovery, Mobility

Relieve tense calves and ensure less heavy legs after hiking.

Calf muscle activation

Start in the long seat. Bend the left leg and place the right calf on the BLACKROLL®. Support yourself with your hands next to your buttocks. Lift the buttocks and start the rolling movement by bending and stretching the left leg, roll out the calf region quickly.

Product
Seconds per side
30
Body part
Lower legs
Training Goals
Activation

Activate your body centre before hiking.

Crunches

Lie on your back on the floor. Place the STANDARD between your right knee and right elbow. Apply pressure to both ends of the fascia roller.

Product
Repetitions
15
Body part
Core, Stomach
Training Goals
Activation

Stabilise your shoulder girdle. This exercise has a preventive effect and ensures a healthy shoulder posture.

External shoulder rotation

Stand upright and wrap the LOOP BAND around your hands. Turn your palms upwards and keep your shoulders and shoulder blades back-down. Rotate both arms outwards.

Product
Body part
Shoulders
Training Goals
Activation, Strength

Activate your shoulder girdle and ensure a healthy shoulder posture.

Lateral raises

Stand on the MULTI BAND in a hip-width stance. Hold one end in tension in each hand, upper body remains upright.

Product
Repetitions
15
Body part
Shoulders
Training Goals
Strength