Exercising in your 40s and beyond requires a little more time dedicated to mobility. This simple stretch routine will get you ready for action and cut down on the risk of strains or injuries.
Perform these essential stretches before rucking to prime your body and reduce the risk of strains or injuries. Perform each stretch with controlled movements, focusing on good form and breathing. Take your time and make adjustments to the routine based on your personal needs and flexibility.
Time: 5 minutes
Pre-Ruck Stretch Routine
Full Body Stretch (30 seconds): Stand up straight with feet shoulder width apart. Clasp fingers and reach arms overhead and stretch from hands to feet to improve overall flexibility and blood circulation.
Neck Stretches (30 seconds): Tilt head gently and slowly from side to side, and forward, and backward to release neck tension and improve range of motion.
Arm Circles (30 seconds): Make large circular motions forwards and backwards with arms to increase shoulder mobility and blood flow.
Leg Swings (30 seconds each leg): Swing each leg side-to side to warm up hips, hold onto something or someone for stability.
One-Leg Hip Rotations (30 seconds open the gate; 30 seconds close the gate): Stand on one-leg, raising the other knee, so your thigh is parallel to the ground. Rotate the raised leg in circles in a forward rotation on alternate legs (open the gate) then repeat with backward rotations (close the gate).
Calf Stretch (30 seconds each leg): Step one foot forward, bend front knee slightly and keep the back leg straight, press back heel down to stretch calf muscles. Easier if you have your hands on something to press against.
Bent Over Stretch (30 seconds): Bend at the waist, and hold each elbow to stretch the upper body, shoulders and hamstrings. Knees slightly bent, avoid locking the knees. Gradually come out of the position, raising your head last.
Have you got any questions, comments or suggestions? Drop us a line in the comments below or email us at hello@ruck-x.com.
