Standing Figure-4 stretch:  Cross your right ankle over your left knee.  Bend forward from your hips and sit back feeling a stretch in your right leg.  Hold on to a stable object for balance. Repeat with your left ankle crossed over your right knee.

Standing Hand-to-Ankle stretch:  Bend your right leg and hold your ankle with your right hand behind your body feeling a stretch in the front of your thigh. Release, and repeat holding your left ankle with your left hand.

Standing Lunge stretch.  Step back about three feet with your right leg into a lunge position.  Push your right heel down and bend your left knee until you feel a stretch in the calf of the right leg. Release, and repeat stepping back with your left leg.
 

Standing Hamstring stretch.  Place your right foot into an object in front of you about knee-height.  Lift your chest and bend forward from your hips, until you feel a stretch in the back of the right thigh. Release, and repeat with your left foot.

Stretching after your hike is a nice transition from exercise to rest. Hold each stretch for 10-15 seconds and never stretch into pain. Add deep breathing into your stretching regime. Inhale deeply while moving into each stretch and exhale while relaxing further into the stretch.

Trail Fitness by Nicole Bryan