To get your body ready for all your camping adventures, it’s essential that you incorporate stretches or yoga into your morning routine.
And, just like any sport, stretches and yoga will allow your muscles, tendons, and joints to strengthen and warm up before or after rigorous activity.
Incorporating stretches and yoga when camping can help prevent injuries, reduce fatigue, and increase recovery.
Ultimately, the goal is to enjoy more of the outdoors, pain-free! So, do yourself a favour and try to integrate these 7 essential stretches and yoga practices during your next camping or outdoor adventure!
Pro-tip:
Some stretches and yoga positions require kneeling or ground work. So, to make it a bit easier on your knees, use your camping sleeping pad to help cushion you from the ground.
1. Child’s Pose
Child’s pose is a warm up position that helps your shoulders, back, and legs stretch with as little impact as possible. I find that it’s a great way to stretch the body after an uncomfortable night while camping.
Kneeling on the floor with your knees shoulder width apart, sit back onto your ankles and heels. Then bend forward, touching your chest to your legs and knees while extending and stretching your arms in front of you on the floor.
You should feel a gentle stretch in your upper thighs (quads), hips, mid-back, shoulders and neck.
2. Downward Facing Dog
Downward facing dog is a full body stretch which also promotes circulation and is the perfect follow up to Child’s pose.
With your feet firmly planted on the ground at shoulder width apart, bend over and place your hands on the ground in front of you. The key is to keep a straight back with your extended arms.
You should feel a deep stretch in your hamstrings, calves, shoulders and upper back.
I find it to be the perfect stretch to prepare for a long day of hiking and carrying a heavy backpack!
3. Cobra Pose
The cobra pose is a type of back-bend stretch. It extends the spine and improves the back and neck mobility.
Laying down flat on your belly, position your hands next to your chest. Using primarily your back muscles, lift your head and chest up.
This popular yoga pose stretches the upper abdominals as well as opens the chest which encourages breathing deeper. It also places pressure on the stomach, which helps promote digestion.
4. Plank + Side Plank
Lifting heavy items such as packs, coolers, and canoes while camping requires core and lower back strength.
So, by incorporating Plank and Side Plank yoga poses into your morning routine, you can build up your abdominal as well as your side and lower back muscles.
For a plank, place your body into a push-up position. However, instead of using your hands, use your forearms for stability. Keep your core engaged and back straight.
For a more intense variant, try rotating your entire body 90 degrees to hold a side plank. In this position, you’re resting on only one side of your forearms and feet. The goal is to keep your body straight by again keeping your core engaged.
5. Warrior Pose
Warrior pose helps to give your hips and groin a good stretch. This is very beneficial is you have a long day of hiking and climbing ahead.
Stepping with one foot in front of you, bend your front knee so that it’s over the ankle. Keep the back leg straight and the foot pointing away from your body. Sink down into your hips. Extend your arms up and parallel to the ground.
For and added stretch, keep your arms extended as you rotate your torso forwards then backwards.
6. Head to Knee Forward Bend
Head to knee forward bend builds on the stretch from Warrior pose. And, similarly, it benefits the hips, groin and back.
Sitting on the ground, extend one leg forward. Bend the other leg and place the foot on the inner thigh of the outstretched foot. Then, bend your upper body forward, moving your chest closer to the outstretched knee.
If you need to, use your arms to press your bent knee down. You should feel a deep stretch in your groin, hamstring, and calf muscles.
7. Half Lord of the Fishes (Spinal Twist)
Although this final yoga pose has the wackiest name of all time (seriously, who came up with this?!), it’s probably the most comprehensive full body stretch.
This yoga position stretches and twists the spine, back, side body and neck. Personally, I find it also helps with hip mobility as well.
While sitting cross legged, lift one leg completely over the other and plant your foot next to the opposite knee. Tuck the other foot underneath yourself so that it’s touching the opposite butt-cheek. Using your arms and elbows, twist your upper body towards the leg that is lifted.
For added stability, place a hand on the ground behind you to keep your posture up-wright. Holding this position on both side of your body will release tension and strain from your back and neck.
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