How it helps backpackers build resilience: This is a lovely pose for the back, helping to create space and release compression in the spine after carrying a heavy pack. It also stretches the hips.
Start by making a loop with the strap, placing one end of the strap on top of your shoulder blades (directly across from each other). Then draw both ends under the armpits and up over the shoulders, drawing the strap taut. This simple action repositions the shoulder blades medially, pulling them toward each other, and helps to release tension from the neck. Remain here for five to ten breaths and switch sides.
This stretch is a little more intense but feels amazing on the back and shoulders after a long day of carrying a backpack. It also helps to re-align the spine and can help to ease back pain or stiffness in the lower back.
Lie on the mat with a firm blanket nearby. Place a block on the 2nd or tallest height. Position your legs so they are close together and then slide the blanket between your buttocks and feet to create more length in the legs and a deeper stretch. Hold the pose for 1-2 minutes and then straighten your arms out in front of you and reach up towards the ceiling.
This simple stretch accesses the trapezius muscles that connect your shoulders and spine, which can get quite tight from carrying a backpack. It can feel like a manual adjustment your yoga teacher gives you, but it’s easy enough to do on your own!
BOSTANTEN Sling Bag, Crossbody Backpack Shoulder Chest Bag for Men Women Travel Hiking Casual Daypack
$19.98 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Hydration Bladder, 1.5L-2L-3L Water Bladder for Hiking Backpack Leak Proof Water Reservoir Storage Bag, BPA-Free Water Pouch Hydration Pack for Camping Cycling Running, Military Green 1.5-2-3 Liter
$14.99 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Water Buffalo Hydration Backpack - Lightweight Hydration Pack with 2L Water Bladder - Water Backpack for Hiking, Running, Biking, and Raves - Road Runner 12L Hydropack Backpack
$34.99 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
PUMA EVERCAT CONTENDER BACKPACK
$27.65 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
4Monster Hiking Daypack,Water Resistant Lightweight Packable Backpack for Travel Camping Outdoor
$18.99 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Everfun Hydration Backpack 18L with Water Bladder 2L/3L Hiking Water Backpack Women Men Hydration Pack Insulated Lightweight Day Hydropack with Storage for Hiking, Biking, Running, Festival
$44.99 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
JanSport SuperBreak One Backpacks - Durable, Lightweight Bookbag with 1 Main Compartment, Front Utility Pocket with Built-in Organizer - Premium Backpack, Black
$36.00 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Small Sling Backpack Crossbody Sling Bag, Chest Bag Daypack Fanny Pack Cross Body Bag for Outdoors Hiking Traveling
$9.75 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
tomtoc 1.5L Sling Bag with RFID Blocking, Crossbody Bag Minimalist Chest Shoulder Pack for Men and Women, Water-resistant Lightweight Carry Casual Bag for Travel, Daily Use
$35.99 (as of December 24, 2024 20:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)