Ready for September?

Let’s face it most of us have been counting down the days to hunting season. We have our gear ready, hunting areas are scouted, and cameras are in position capturing exciting images.

The real question……”Is your body ready?”

Some of you have been diligent about your daily workouts preparing for the physical adversity that we face during archery season and others, well I’m guessing you are thinking about it now.

One of the most important fitness components is one that gets consistently overlooked…..STRETCHING. In order to move well and get fit we need to prepare our bodies for rigorous movement. Effective stretching techniques can help reduce injury and unnecessary muscle soreness.

Personally, I prefer DYNAMIC STRECHING.

Let me define. Dynamic Stretching involves movement through the stretch instead of holding the stretch for periods of time. (Static Stretching) Dynamic stretching will prepare your body by warming the muscles and prepare you for long days of hiking in the mountains. Since static stretching will help lengthen the muscles and give you a more loose feeling, it is best to perform static stretching at the end of your day.

Hiking can put a lot of strain on leg muscles: hamstrings, quads, hip flexors, IT bands, calves, especially if you are doing a lot of up and downhill hiking.

Here are some of my favorite stretching moves to keep handy this hunting season;

1. Alternating Quad Stretch (60 seconds)

2. Forward / Lateral Leg Swing (kick) (30 seconds each direction)

3. Alternating Knee Lift (30 seconds each leg)

4. Forward Lunge with Torso Twist (60 seconds)

5. Bent over Torso Twist (60 seconds)

6. Air Squats (60 seconds)

7. Alternating Calf Stretch (60 seconds) REPEAT

In just under 15 minutes you will increase blood flow to your muscles feeling warmed up and ready to hunt. Not to mention your body will THANK YOU at the end of the day.

Alternating Quad Stretch

Start with feet hip width apart. Pull your foot towards you butt to deepen the stretch. Release and return to standing and repeat with the other leg back and forth for 60 seconds.

Forward Leg Swing

Start with feet hip with apart. Bring one leg straight out in front of you and swing the opposite arm over head to try to touch your foot. Keep your leg straight. Repeat with opposite leg back and forth for 60 seconds.

Lateral Leg Swing

Forward Lunge with a Twist

Step forward with left foot into lunge position. Keep knee over left foot. From torso, twist upper body to the left reaching out with straight arms. Repeat on right side. Maintain slow and controlled movement.

Alternating Knee Lift

Start with right knee tucking your pelvis bring the knee as close to your chest as possible. Bring hands to the raised need. Repeat with left leg.

Bent Over Torso Twist

Air Squats

Stat with feet shoulder width apart. Bending knees push your butt and hips out and down behind you as if you were sitting in a hair. Keep you weight on your heels and make sure your knees are over your toes, but not beyond them. Come down until your thighs are below parallel to the ground, or as far as you can. Keep your torso upright and arms in front of you and parallel to the ground.

Alternating Calf Stretch

Start on all fours, raise the hips in the air so the body forms and upside down V. The knees and elbows should be straight. Lift one foot off the ground and rest it on the opposite ankle. Lower the heel of the planted foot down as close to the ground as possible. Alternate feet back and forth for 60 seconds.

Here's to an injury-free season and an elk in the freezer!

-Shellie

#BackcountryBoss #ShellieMcCarthy #DynamicStretching #stretchingforhunting