Hiker's Stretches Using Trekking Poles
A gentle stretching sequence for after a hike, using a pair of poles for balance and to deepen each stretch with control. It targets the calves, quads, hamstrings, hips and shoulders, the areas that work hardest on a hike with poles.
How to play
- Each student places the poles at waist height in front of them, like two handrails (1 min).
- Calf and soleus: back foot with heel down, knee straight then bent, 30 seconds per position and leg (2 min).
- Quads and hip flexor: one pole for support while the other hand holds the ankle, 30 seconds per side (2 min).
- Hamstrings and back: poles out in front, hinge at the hips with a long back until you feel tension, 3 slow breaths, twice (2 min).
- Shoulders and chest: poles crossed behind the back or held overhead, gentle opening (2 min).
- Wrap-up: each student says which area felt most loaded and notes it on the hike sheet (1 min).
Rules
- Poles rest tip down and are never pointed at other people.
- Stretch until you feel tension, never pain, and do not bounce.
- Keep at least an arm and a half of space to each side.
Variations
Easier
Use a single pole or the wall for support and cut holds to 20 seconds.
Standard
Five 30-second stretching blocks supported by two poles.
Harder
Add active hip mobility to each stretch to make it a continuous flow.
Adaptations
- Limited mobility: stretches shoulders, neck and trunk from the wheelchair using the poles as a lever.
- Knee injury: replaces the quad stretch with a side-lying version.
- Hearing impairment: follows the positions on an illustrated card and the teacher's demo.
Learning goals
- Recover after a hike with a routine designed for hiking.
- Use poles as a tool for balance and stretching.
- Identify the most loaded area to plan self-care.
Equipment for a class of 25
- trekking poles: 30
Teacher tip
If there are not enough poles, pair students up with one pole each. It is a good time to review how to set pole height.
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