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Julia Sheehan
Registrace 27. 04. 2008
Outdoor lover and adventurer
Quick & Effective 10-Minute Lower Body Stretch Routine for Hikers, Runners, Walkers, & Busy Folks!
Welcome to my ten minute deep stretch for hikers, runners and people who spend all day on their feet. Follow along with me as I move through the nine poses I recommend for people who hike, run or walk a lot (people on their feet all day).
When we run or walk we move in a linear, repetitive motion which can strengthen our muscles but leave them tight and prone to injury. Not to mention the repetitive motion can have an impact on our connective tissues- including fascia, tendons and ligaments, which can also get tight. That's why the more you hike and run, the tighter your legs and hips feel.
Poses in this video:
1. Standing Fold
- stretches the hamstrings, calves and spine.
2. Kneeling Lunge
-stretches the hips, hip flexors, glutes, thighs and core
3. Lizard Lunge
-stretches your hamstrings, hip flexors, and quadriceps.
4. Pigeon Pose
-stretches the muscles of the groin, back, thigh, piriformis and psoas.
5. Pyramid Pose
-stretches and strengthens the hamstrings, calves and spine.
6. Yogi Squat
-stretches and targets the quadricep, hamstring, gluteal, and calf muscles of the legs, plus, it strengthens the lower back and core.
7. Frog Pose -stretches the hips, adductors and medial hamstring.
8. Happy Baby
- stretches Gluteus maximus, Adductor magnus, Gracilis, Biceps femoris, Semitendionsus, Popliteus, Tibialis posterior, Gastrocnemius, and Semimembranosus.
When we run or walk we move in a linear, repetitive motion which can strengthen our muscles but leave them tight and prone to injury. Not to mention the repetitive motion can have an impact on our connective tissues- including fascia, tendons and ligaments, which can also get tight. That's why the more you hike and run, the tighter your legs and hips feel.
Poses in this video:
1. Standing Fold
- stretches the hamstrings, calves and spine.
2. Kneeling Lunge
-stretches the hips, hip flexors, glutes, thighs and core
3. Lizard Lunge
-stretches your hamstrings, hip flexors, and quadriceps.
4. Pigeon Pose
-stretches the muscles of the groin, back, thigh, piriformis and psoas.
5. Pyramid Pose
-stretches and strengthens the hamstrings, calves and spine.
6. Yogi Squat
-stretches and targets the quadricep, hamstring, gluteal, and calf muscles of the legs, plus, it strengthens the lower back and core.
7. Frog Pose -stretches the hips, adductors and medial hamstring.
8. Happy Baby
- stretches Gluteus maximus, Adductor magnus, Gracilis, Biceps femoris, Semitendionsus, Popliteus, Tibialis posterior, Gastrocnemius, and Semimembranosus.
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I seriously doubt I can hike that far but it's fun to watch this video.
I watch many hiking videos and this is the only one that made me cry, how exciting for Julia and her hiking family to have found their call. Inspiring!
Best AT documentary ever
Why’d I have tears in my eyes at the end 😅 this is a great vid!
so bummed to have missed you when I saw your entry at the Wm Penn shelter from the other day. Stay dry.
the way this sounds like it was narrated by katniss everdeen (j lawrence) is so interesting, especially since d12 is in appalachia.
Did you get pregnant on the trail at any point?
Is it just me or does she sound like Jennifer Lawrence!! Anyway Epic Video You Are A True Rock Star!!!!!
Very nice and beautiful
Re:Chris McCandless, don’t let Krakauer romance ya…..he even made those dipshits on Everest seem like they were really doing something important, rather than just lining up to freeze to death for $65k each. Gotta look past the legend, or you end up with the Birdman of Alcatraz syndrome.
Complain a lot.
Very necessary for, not only hikers but in general for health. Grand stuff Julia, fantastic seeing you again.
Gave it shot for “fake film review.”
I am neither a hiker, runner, walker, nor am I busy! I guess this video is just not for me :( In all seriousness, this was super helpful and very nice of you to share!
❤❤Love ❤ the vid I’m gonna try u really spoke to me
I have interstitial cystitis. It’s such a difficult thing to deal with. I have been there. I hope you have found a way to keep it under control. Wishing you all the best.
Great video Julia! My Lyme Disease which caused Connective Tissue Disorder has gotten a little worse with my age and I can no longer hike. I miss it tremendously, but I do get to live it through videos, and I must say, yours are incredible. Thanks for taking me along! Hike safe, Hike strong, Have fun! geek AT '90 & '02, PCT '08
Beautiful ❤️
This was great, definitely much needed! Thank you 🫶🏻
cool, onlyfans youtube version.
Stretching ❤
How?
Amazing video!! You read my mind. I needed some guidance on stretching, and you delivered. Kitty bomb was a nice touch
They love to join in ❤
It's almost like the story Chris McCandless would have made if he had a video camera. Well, that is what it reminds me of. Either way, fckin awesome film. Respect
Congratulations and full of good memories for life
Good luck on your return to hiking.
As a very inflexible male I found this very helpful and easy to follow along with, I still could not 100% perform the poses but felt that your instructions gave me something useful even when I could only partially perform the stretch. Which is refreshing because I have found most stretching videos assume a baseline which I can't meet. But this did not overwhelm me and I was able to complete the video with modified positions
Yes these can be very advanced poses- and there are ways to make it more accessible for people who have limited flexibility ❤
Do you have a modification for non weight bearing, due to meniscus tear?
Most of these poses can be done supine or seated while using the weight of your legs as tension!
Love this Julia! Been following you since the desert of the PCT.As a runner and a hiker I feel this. Great short session!!! Keep up the good work.
Added to my downloads, just in time for my return to the PCT. (Nice to see you as always)
I'm days away from hiking the PCT and was just thinking I need to get a stretching regimen in order. this is perfect timing! Thanks for making this!
Did it with ya, it was a train wreck but I slowed it down and did it. Thank you 💛
I feel weird for first commenting here but you are such an admirable woman; all around. Pennsylvania represent.
Don't feel weird. You're not wrong.✌️
I see you got your Vitamin I !!
:-)
You should go up to Sugar Bowl while you're there in Tahoe. The PCT cuts through the back side and reminisce at Donner Summit.
Rocket you guys all kicked ass! Working thru opposition takes determination and I'd call 2,000 plus miles more than most can dream of doing! You'll never know what is to succeed unless you know what it is to fail! Safe Travels, GatorNick 🐊
So funny, Rocket travels my home country. But next time you have to stay at 'The Chedi' instead 😊
Rocket: The Gram Weanie Vlogger with a 9 pound backpack INCLUDING camera gear 😂 Thx for sharing ❤
Promo sm
The deer in GSM literally have NO FEAR lol, they do not gaf
You sound exactly like Jennifer Lawrence
This made me book the best vacation I’ve had with my husband to date! We LOVED Grayson highlands. Thanks!
Blah blah blah.. Welcome to the Long Trail.. Mud Mud Mud.. Black flies.. White blazes.. blah blah blah lmaooo
I really enjoyed that. Thank you. Now time for the Pacific Crest trail!!!
Wow to the max great video. What type of camera did you use?
The cost of living seems to be increasing every year, making it harder to keep up.
Indeed, it's becoming quite challenging to manage expenses.
I've actually managed to stay ahead of the curve. I'm even contemplating early retirement.
Impressive! How did you achieve that?
That's where experts like Katherine C Boone come in….Her insights and guidance have been instrumental for many investors during these turbulent times.
Katherine C Boone? I've heard her trading calls across forex, stocks, and crypto have been the best in the last five years.
Amazing Swiss trip.
Aww.. u poor thing
"Acrosst" is not a word.
Beats Hidden Valley
That last tree looks like Chilean pine? very ancient type of tree found in southern Chile and Argentina ( and quite a few UK front gardens), some other similar variaties also still exist in Brazil, Australia and some southern pacific islands.