Warm ups, cool downs, helpful stretches for on Camino

[ElCee]

I’m on day 6 of the Camino Portugal Coastale and things are starting to seize up. I have a warm up sequence that I’m pretty happy with. But I need a cool down to help prevent or ease the seize up at the end of the day. I’d also love some back stretches. I’m getting a lot of middle back pain around my shoulder blades. Appreciate your advice! Bom caminho!

 

[Tincatinker]

Upward to Downward Dog is a good back flex. Child will give your muscles time and inclination to get into relax groove from work groove. A thousand hours of YOUtube guidance available.

That said if you're getting upper/mid-back pain and around your shoulder-blades I'd suspect your Backpack set-up. Sounds like there strain on your shoulders and neck when the weight should be on your hips.

 

[HumanistHiker]

I do a few warriors & triangles as well to stretch hips and the backs of my legs. Seated forward reaches (try to touch toes with legs stretched out in front)

 

[ElCee]

Upward to Downward Dog is a good back flex. Child will give your muscles time and inclination to get into relax groove from work groove. A thousand hours of YOUtube guidance available.

That said if you're getting upper/mid-back pain and around your shoulder-blades I'd suspect your Backpack set-up. Sounds like their strain on your shoulders and neck when the weight should be on your hips.

I have my hip belt as tight as possible and shoulder straps quite loose. I think I just developed a small knot and now it’s spiraling. Doing lots of stretching tonight to hopefully revere things. Thanks!

 

[trecile]

I occasionally get that knot in my back. I have a small lightweight massage ball from Decathlon that I use to loosen up that area.



You can use it against the wall, as in this video, or you can do it lying down.

 

[Elle Bieling]

Bunk bed yoga, from my teacher and Camino experience! https://www.pilgrimagetraveler.com/bed-yoga.html

 

[ElCee]

I do a few warriors & triangles as well to stretch hips and the backs of my legs. Seated forward reaches (try to touch toes with legs stretched out in front)

At the end of the day? Wow. I hate downward dogs even when I’m fresh.

I occasionally get that knot in my back. I have a small lightweight massage ball from Decathlon that I use to loosen up that area.

View attachment 157557

You can use it against the wall, as in this video, or you can do it lying down.

I’m on day 6 of the Camino Portugal Coastale and things are starting to seize up. I have a warm up sequence that I’m pretty happy with. But I need a cool down to help prevent or ease the seize up at the end of the day. I’d also love some back stretches. I’m getting a lot of middle back pain around my shoulder blades. Appreciate your advice! Bom caminho!

Update

I did some rolling around on a towel sausage and a sock ball and work most of my back knot out. It started twinging yesterday right off. We were on a boring cycle path/road section so I popped in my ear buds and shuffled my walking playlist. “You really got me now” had me grooving along and my back completely relaxed! I kept the music on whenever appropriate all day in an effort to retrain myself to walk in a more relaxed style. I hope I can keep it up tomorrow without music.

 

[HumanistHiker]

Glad you found something that has helped you. I've not been doing downward dogs often this trip, but other stretches at a few points throughout the day do seem to be stopping my hips & feet complaining the way they did on Hadrian's Wall.