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- What are some good stretches to do before a hike

Sure thing! Here are five stretches you can do before hitting the trails:

**Hamstring Stretch**: Stand up, put one foot in front of the other, and bend forward at the hips. Keep your back straight and reach for your toes. Switch legs after 15-30 seconds. This one really helps loosen up those legs!

**Quadriceps Stretch**: Stand on one leg, grab your other ankle, and pull it towards your butt. Keep your knees together and hold for about 15-30 seconds. This is great for getting your quads ready for all that uphill action!

**Hip Flexor Stretch**: Take a big step forward with one foot and lower your hips down into a lunge. You should feel a nice stretch in the hip of your back leg. Hold for about 15-30 seconds and switch sides. Perfect for those long strides!

**Shoulder Rolls**: Stand or sit, and roll your shoulders forward for about 10 rolls, then backward for another 10. This helps loosen up your upper body, especially if you’re carrying a backpack.