Mountaineering is a great full-body exercise that strengthens the heart and lungs, increases muscle strength, and improves physical flexibility. However, if proper stretching is not done after climbing, it can lead to muscle tension and pain. Here are some stretches to do after climbing:
Stretch the back of your thighs.
Sit on the ground, place one **fork on the knee of the other leg, then place the ball of the other foot on the ground, slowly lean forward and feel the stretch on the back of the thigh. Hold this position for 30 seconds to 1 minute, then stretch on your other leg.
Hip stretching. Sit on the ground, place the ball of one foot on the knee of the other leg, then place the ball of the other foot on the ground and slowly lean forward to feel the stretch in your hips. Hold this position for 30 seconds to 1 minute, then stretch on your other leg.
Back stretch. Sit on the ground, place your hands behind your back, fingers forward, and lean your body forward to feel the stretch in your back. Hold this position for 30 seconds to 1 minute.
Calf extension. Sit on the ground, straighten one foot and bend the other, place the ball of your foot on the inside of your other leg, and slowly lean your body forward, feeling the stretch in your calves. Hold this position for 30 seconds to 1 minute, then stretch on your other leg.
Waist stretch. Sit on the ground, place your hands behind your back, fingers forward, and lean your body back to feel the stretch in your lower back. Hold this position for 30 seconds to 1 minute.
Upper arm extension. Stand or sit down, stretch one arm straight up, then slowly tilt the arm to the other side, feeling the stretch of your upper arm. Hold this position for 30 seconds to 1 minute, then stretch with your other arm.
Shoulder extension. Stand or sit down, stretch one arm straight up, then slowly lean your arm to the other side, feeling the stretch in your shoulder. Hold this position for 30 seconds to 1 minute, then stretch with your other arm.
Neck stretch. Sit on the ground and tilt your head to one side and feel the stretch in your neck. Hold this position for 30 seconds to 1 minute, then change to the other side to stretch.
Back rotation extension.
Stand or sit down, place your hands on your waist and rotate your body to one side, feeling the spinning stretch in your back. Hold this position for 30 seconds to 1 minute, then change to the other side to stretch.
Squat to practice Xi. Stand at the base of the mountain with your feet shoulder-width apart or slightly wider than shoulder-width apart, then slowly squat, feeling the pressure on your hips and thighs. Hold this position for 30 seconds to 1 minute, then slowly stand up. This movement strengthens the muscles of the thighs and buttocks.
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