A Daily Movement Routine for Hikers
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- เผยแพร่เมื่อ 3 ก.ค. 2024
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//ELEMENTS PROGRAM
chasemountains.io/elements/
This is a daily movement practice for hikers and backpackers. (it's the same thing right?) This is a 20-minute basic bodyweight movement and mobility routine that enables you to make improvements on the areas of your body that are stiff, weak and/or tight. Combine this daily movement practice with your strength workouts to start building strength and control within these newly rediscovered ranges of motion!
In the Elements program, I have selected 7 simple mobility movements that boost your range of motion and combat the demands of a modern lifestyle that involves a great deal of sitting. I consider these as the most beneficial for unlocking typical tightness and stiffness that I see in both hikers and modern humans who do a lot of sitting.
LINKS I MENTION IN THIS VIDEO
Ankle Mobility Routine➭ • Ankle Mobility Routine...
Squat Mobility Complex➭ • Squat Mobility Complex...
Elements Program➭: chasemountains.io/elements
Train with me:
►Membership: chasemountains.io/momentum/
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►Mountain Proof Knees: bit.ly/MPK-program
►All training programs: chasemountains.io/programs
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![Functional Movements for Scrambling Ability [Follow Along]](http://i.ytimg.com/vi/o3aoOTBH6qI/mqdefault.jpg)
![Functional Movements for Scrambling Ability [Follow Along]](/img/tr.png)
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](http://i.ytimg.com/vi/lW_w8h_CqYg/mqdefault.jpg)
00:25 Cat / Cow x 8
03:08 Hip Swivels I x 10 L/10 R
05:23 Hip Swivels II X 8/8
06:11 Hip Hinge x 8
07:21 Down Dog Pedal x 15/15
08:52 One Foot Balance x 1 min L/R
11:13 Ankle Dorsiflexion x 20/20
14:19 Deep Squat Hold x for time
16:47 Box Breathing x 5 min
Pinned!
@@ChaseMountains Love what you do. Thank you!
thank you! ♥️
I'm a hiker that has disabilities and chronic pain. Stretching is imperative for me but I e been having a hard time finding stuff that is specifically geared towards hiking. Thank you!
Hey Chase. A 41 year old 130kg, very inflexible Brit here. I used to do a lot of mountain walking and scrambling in my younger days but have been getting more and more sedentary over the years. I managed to have an annual walk in the lake district with my old walking mates over Christmas and another day out with my wife. Totally fell in love with it again and discovered your channel whilst looking a how to get fitter in order to enjoy being up in the hills more.
Just a quick note to say that your channel is great and I've completed this daily movement routine for the first time today. I feel amazing and will incorporating it daily from now on.
My goals are to get around or below the 90kg mark, to improve my flexibility and range of motion particularly from hips and below. ( I currently find putting on socks and shoes an effort !! ) and improve my cardio along the way. I'll be signing up to your Elements programme soon and all being welll will be ready to enjoy the mountains more fully this summer when we're able to.
Keep up the great work on the Channel mate !. I particularly enjoyed the 4 part GR11 film, a lovely bit of escapism.
At 40, I second everything you’ve said.
Hi Stephen , support here all the way from Denmark
The best way too loose weight is to eat correct food. Self control is a key. Having a goal is most important.
How's your progress coming along? I signed up for Elements 102 a few months back, and it's been nothing but a game-changer for my hiking and my life! ❤
Thank you so much for all of your advice. I am an almost 60, new hiker, and I'm ready to get stronger and feel my best! I mostly hike low elevations near my home, but have hiked as high as 7,800 ft. (that was an ass kicker, for sure, and reminded me that I need to be in better shape!) I am going on my first backpacking overnight in a few weeks. I can't wait.Your videos are welcoming and easy to follow. I really appreciate your encouragement. Looking forward to watching them all. Keep it up!
This has quickly made its way into my morning routine thanks Chase!
Love this series!
You were born ready. I love it!
Awesome content Chase, thank you so much
Felt great after completing this. Loving the channel good job 👍
This is awesome. Thanks so much for making these. Your voice is relaxing too.
Fantastic routine!! Thank you.
Thanks! Looks like a nice easygoing morning routine, I'll definitely give this a try.
Great routines thanks Chase!🙌🙌🏴
Love your channel and these videos! Excellent flow, focus on the body, and the meditative space you create. Thank you!
What a fantastic video! Thanks for sharing your expert knowledge for free!
Hi Chase, great video and added this tips to my daily checklist during my hikes. cheer
Great follow along video to start the day. Makes a great combo with your Tibetan Rites video. Feels good to start my day with and it is encouraging to hear why certain movements are beneficial (also while aging ;-) ) that helps to motivate to do it regularly. Thanks !
Thank you for this video.
Thank you for this great guideline!
Thanks Chase, am preparing for my first hike. This is exactly what I need.
Just found your content, and WOW! Thank you for the effort and detail you put into your videos. I'm so buying your program on payday! Thank you, Thank you, Thank you!
Great video! Really appreciate the effort you have put into this. These exercises should really help me prepare for the TMB.
This was excellent & your channel is full of exactly what I've been trying to find for a while. Just signed up for Elements - fell in love with hiking this last year and been trying to figure out what to do to improve and learn. Will tag you a photo from a summit in the future & sending u appreciation for your work from the mountains in Donegal. ↟↟↟
Wow thank you, I have bad knees and your tips and wellness is just what I need for my training right now for my thru hike in the spring .
This is great stuff, thank you
great video - i've got my first serious hike in the GC coming up in Sept; I'll use this video a lot during my training! Thanks.
Save this video to your watch later list and comment below if you make it all the way to the end! 💌 Thanks for watching!
Solid routine! This is one I will definitely keep coming back to!
Thanks a lot for your content, mate. Helped me a lot, really appreciate that!
I'm going to hike a 14er tomorrow. Thank you for this video.
Brilliant this, thanks
Just tried a few of these and my hip/ankle tightness is less! I'm going to try and follow this each day. Thanks for the routine :)
This was very useful. If there was ever a person who needed to make an app of this it should be you.
I love your videos, I incorporate many of these things into the yoga class that I teach. Thank you.
Thanks! Great routines: 3 stretches and daily movement! My Knees started bothering me and they feel great after these two segments. I will incorporate them into my daily routine before I walk. Thanks!!!!
Thank you so much, mate. Familiar with most of those but great to remind myself to do more of them. Some new for me, like the ankle exercise and i like the specific targeting of muscles that you point to. And… in spite of having been traveling in E Asia since (1987) and seeing all those comfortably squatting folks (also a Slavic thing, btw), my squat needs a lot of work!
Dope vid!! Inspiration for my content. Subscribed!
I am so glad I found your channel. I am recovering from a broken ankle (2 years now) I am planning on hiking the PCT this summer and was looking for good Physical Therapy exercise to keep me in the game.
Great video! Exercise of breath is awesome. All my my tension of in face, neck was gone. My feelings/mood relax so well. I will try to do exercise in other date. Thank you, Chase.
Thanks!
Zig • Os ago
This guy has got the "it factor".
His vibe is perfect.
I instantly subscribed to this channel after finishing this entire routine.
Thanks Brother!
thank you for that chase.
This was extremely helpful. I'll be doing this daily even though I'm not hiking now. Really relaxing. Thank you. And you're beautiful!!
Naw thanks ! Lots more comin
I've always had a good trail routine for stretching and always make time for it but it is mostly for the hips and legs with a bit of back thrown in. For my feet I usually roll them out with a tennis ball and wear mid arch support insoles but I still have aches, not enough to make me quit but still some but the foot stretching is ace as well as the hip ones, so they are making it into my routine. Cheers.
I highly recommend this. If you put honest effort into it, then you really feel some results. Sure, it's not a "cardio workout", but really I can feel my muscles getting sore. I believe this means the routine is working. I like how simple it is. I just kick off my shoes, lay down a yoga mat and git r dun.
If you’re stuck at home, that’s the view for it.
You are appreciated!
Not bad hey! I appreciate you my man!
Thanks
Love you programme and the improvement it is making in my hiking. Any chance you can do a video showing the position adaptions required to accommodate natures gift of 1.5kg weight on the anterior chest wall?
Wow thanks
As someone thats wanting to improve their flexibility and stability this is exactly what I needed and was super easy to follow along to. Cheers Chase
Really like the routine and had to try it out immediately - even though I just randomly stumbled upon your video. Will definitely do it more often to prepare for the upcoming hiking season and the timelapse projects I plan to do. Thanks!
Btw, the instagram link seems to be broken (for me at least)
Hello - just discovering your channel as I am preparing for a summer of long hikes in a row, and as a trail-runner I am used to long distance but with literally no weight on my back and I feel concern of getting used to this bigger and heavier backpack, I am strong on my legs but very weak on my upper body. I liked very much this routine and some others, the fact that we can truly exercice and improve without special equipment , at home or in our garden. I feel already a bit stronger, and I like how you embedded some yoga moves/positions ! Thanks
This comment was for the body weight in the mountain video - but I like this routine as well 😊
I'm glad you're enjoying it friend! 👊🏼Happy training!
These are super helpful! Thanks for posting. Do you have a concise version of this as well to refer back instead of going through 25 min of video and seeking for specific exercise?
Dude I would really love connect with the subtle functionalities of my body to the point where it is part of who I am. I feel a loooooong way from that. I do yoga on and off, though if Im serious, I suppose I should practice every day. Thanks for the video - you have a natural ability to inspire. x
You're welcome come back any time and connect them dots!!
Love your channel! Over a year ago I was doing squats and started developing lower back pain. Even after discontinuing the squats and taking breaks from exercising, the lower back pain still remains to this day whenever I squat or crouch. Do you have any tips or suggestions for this?
🙏💕
I think these will really help me and I love the breathing at the end with the words and lines to follow on screen, very neat! Btw, I can get into the squat position quite easily, my weakness is trying to get up from it! What can I do to make it easier? Should I just practice a shallow squat to work the thighs?
Hey Mary, a bit belated but just posted a video that goes into depth on this topic!
th-cam.com/video/BZmyxiwYb0s/w-d-xo.html
@@ChaseMountains Thank you so much for replying, it's very kind of you. I just watched your video and it was great, perfect timing as I'm having serious hip pain sometimes but I think it's nerve pain and related to my scoliosis?? Who knows! I will work on the practice of getting up from squat and build those muscles! I've very flexible (60yrs old) but think it's the muscles I need to build to support my hip and back. I'll rewatch a bunch of your videos, they really inspire me to keep going.
Been doing this routine on the Elements program for a week & it’s already making a difference. One thing I’m struggling with is how wobbly I’m am on my right leg during one leg stand. Former tib fig fracture & broken ankle on that side may be a part of it. Any advice?
Thank you for this routine, I'll certainly try it! At 35, I've just started to walk in the mountains and I'm experiencing some problem with my knee(s), mainly the right one in the external/rear area. I suspect this is due to muscle imbalance, but I can't understand what it is... I can easily squat in that position without any discomfort, but I suffer a bit with just 500/600 meters elevation drop. Is this a strength or a balance problem? I really don't know. Thank you anyway :)
Thanks again. I’m hitting the John Muir Trail in a few weeks. Wondering what you do for stretch ing whilst on the trail?
This routine looks awesome. I will attempt it. I really appreciate an actual basic routine as I am challenged with bone Spurs and abnormal fascia tissue. I can't currently put on my socks without assistive device but I love hiking and do it despite it creating lots of reactive pain in my joints. My congenital condition has a tendency to make the fascia more flexible but I was born with a severe form of the opposite condition where the fascia is hypo-mobile and inflames if I push too hard or twist or sprain.
I am going to try to dedicate myself to this routine for a while and see if it will help me be able to get up off the floor without a push off object. Right now it is very difficult.
The squat is difficult with my arthritic knees.
Montserrat is such a place, aint it
Just discovered your content while searching for stretches to do before a hike. I’ve recently gotten better at hiking. Trekked the mist trail in Yosemite back in August. Very recently though...I’ve been experiencing a burning tightness & tingling sensation when hiking up inclines. I’d say it’s more below my calf muscles. I’ll admit, I don’t do a lot of stretching...hence, why I’m reaching out to you and researching more. I find hiking very enjoyable but today, I experienced pain while hiking up a hill & needless to say, not very enjoyable. What specific calf stretches can I do to relieve this pain?
Check this one out... thats where you'll find some good calf stretches th-cam.com/video/LrPD0RD3yOU/w-d-xo.html
At 11:13 with the ankle dorsiflexion, I am actually feeling it most in that little soft space right above the kneecap. I know I have a tendency toward knee issues, as does my mom who I'd like to help get more mobile. Should I only do this excercise to a degree where I feel no strain in the knee?
Hi thanks for your video. I think that I'm in pretty good shape but when we go hiking 10k I'm still feeling good but for longer distance my hips are getting in pain and my harmstrings are tight I've read a lot about it but I'm not sure is it a problem in the hip flexors or weak gluteus max or medius? Any suggestion? Thanks
Try foam rolling 🙂👍🏻
As a 63 year old postman in the UK, I have mild osteoperosis in my lower spine. Also osteo-arthritis in both knees and plantar faciitis in my right foot. Would the cat cow stretch be advisable please. Thank you.
I've been doing box breathing my whole life. how odd. I didn't know anyone else did and now I find there's a name for it. Interesting. +edit, only my box breathing is usually in a larger box. like maybe 8 seconds? sometimes I challenge myself to see how slow I can make my heartbeat, and I "box breathe" with like easily 20 second segments. Is that bad? I find it calms me down and slows my heart down. Not sure if it's healthy but it feels healthy
Hi Chase! Would you reccomend to do these excercise in the morning or after a hike? Thanks
Well... I did it as a part of my morning routine, and it feels amazing. Thank you :)
Is there any alternate way to do cat cow? I've had total knee replacement surgery and I cannot kneel.
I've got to make a small complaint. You sent me here from another video, when talking about creating a good arch on your feet, but this video does not talk about that. That's the only reason I watched this whole video, so it was mostly a loss of time for me.
Maybe you could you put a link to the proper video in the description for that other video, if there's one about that topic specifically (in whole or in part). It was that "what they don't tell you about barefoot style shoes" video.
6:12 - I'm a bit depressed about how difficult that was.
Squats hurt in the knee. Unsafe?
Try squatting with something under your heels about 4-8cm high at first and see if that feels better. If not, hold 2 chairs either side of you to support your body weight!
Hi Chase, were you ever injured before?
haha yeah of course. When I reached 30 my knees started to suffer a lot. Its all part of the learning process. I've had nothing in the last year or two on my lower body though thankfully
@@ChaseMountains same here, got 30 and the inuried came. so its even more important to keep body strong and flexibel.
Excrement! Thank you
I do deep squad everyday 😂😂
Mmmh ok nothing special