That feeling when you finally lower your binos after hours… neck stiff as a board, eyes feelin like sandpaper, and legs a bit wobbly. Happens to the best of us. But bouncing back quick means you’re ready for action when that trophy steps out. These simple drills will get you feelin right again in no time.
Rest your tired eyes
Your eyes work hard scanin those hillsides. Give ’em a break. Staring intently for long periods can lead to strain, making it tough to focus later.
First thing, just close ’em for a minute. Let ’em relax. Then try a few simple things:
- Palming: Rub your hands together to warm ’em up, then gently cup them over your closed eyes. Don’t press. Just let the warmth and darkness soothe. Hold for about 30 seconds.
- Focus shift: Look at something close, like your fingertip, for a few seconds. Then shift your gaze to something far away on the horizon. Repeat this 5-10 times. Helps your eye muscles stay flexible.
- Blink break: We often forget to blink enough when we’re really concentrating. Make a point to blink slowly and fully a dozen times. This helps remoisten your peepers.
A little eye TLC goes a long way for the next glassing session.
Stretch out stiff necks and shoulders
Holding that noggin steady while glassing? Yeah, that takes a toll. Your neck and shoulders can get mighty tight.
Let’s loosen ’em up:
- Neck tilts: Gently tilt your head to the right, trying to touch your ear to your shoulder. Hold for 15-20 seconds. Repeat on the left. Then, slowly lower your chin to your chest, feelin the stretch in the back of your neck. Hold that too.
- Shoulder rolls: Roll your shoulders backward in big circles 5-10 times. Then switch it up and roll ’em forward. This helps release all that built-up tension.
- Arm across chest: Bring your right arm across your chest. Use your left hand to gently press it closer to your body. You’ll feel this in your shoulder. Hold 20 seconds, then switch arms.
- Doorway stretch: Stand in a doorway, place your forearms on the frame with elbows slightly below shoulder height. Gently lean forward. This opens up the chest and front of the shoulders.
These little movements can make a huge difference in how you feel. No need for anything fancy.
Loosen up that back
Whether you were sitting, standing, or leaning against a tree, your back probably felt it. All that core engagement to stay steady… it adds up. A few gentle stretches can bring some relief.
Try these out:
- Cat-Cow: Get on your hands and knees. As you inhale, drop your belly towards the floor and look up slightly (Cow). As you exhale, round your spine towards the ceiling, tucking your chin to your chest (Cat). Do this 5-8 times, flowin with your breath. It’s great for spinal mobility.
- Seated twist: Sit tall, maybe on a rock or a log. Gently twist your upper body to the right, placing your left hand on your right knee for a little leverage. Hold for 15-20 seconds, breathing easy. Untwist slowly and repeat on the other side. Don’t force it, just a gentle turn.
- Standing backbend (careful!): Stand up, place your hands on your lower back, fingers pointing down. Gently arch your upper back, lookin slightly up. Only go as far as feels comfortable. This can counteract all that forward hunching.
Listen to your body. Nothin here should cause sharp pain.
Refresh your legs and feet
Those legs did some serious work hauling you and your gear up the mountain. And your feet? They deserve some attention too.
Give these a shot:
- Quad stretch: Standing, grab your right ankle and pull your heel towards your glutes. Keep your knees close together. Hold onto something for balance if you need. Hold for 20-30 seconds, then switch legs.
- Hamstring stretch: Sit down with one leg extended straight. Gently lean forward from your hips, reaching towards your toes. Don’t worry if you can’t touch ’em, just feel the stretch in the back of your thigh. Hold 20-30 seconds, switch legs.
- Calf stretch: Find a rock or slight incline. Place the ball of one foot on it, heel on the ground. Lean into it until you feel a stretch in your calf. Hold, then swap.
- Ankle rolls: Sit or stand and lift one foot slightly. Roll your ankle in circles, 10 times one way, 10 times the other. Switch feet.
- Foot massage: If you can, take off your boots and massage the soles of your feet. Use your thumbs to work out any sore spots. Even just wiggling your toes can help.
Happy legs mean more miles covered tomorrow.
Hydrate and refuel right
What you put back in your body is just as important as the stretching. You’ve lost fluids and burned energy.
- Water, water, water: This one’s a no-brainer. Sip water steadily. Even if you don’t feel super thirsty, your body needs it. Dehydration can make muscle soreness worse and slow down recovery.
- Electrolytes: If it was a long, sweaty day, consider an electrolyte drink or tablet. Helps replenish what you sweated out. Things like sodium and potassium are important.
- Quick snack: Have a snack with some protein and carbs. A handful of trail mix, a protein bar, or some jerky can help your muscles start repairing and refuel your energy stores. Don’t go for sugary junk; your body needs quality fuel.
Think of it as topping off your tank. You wouldn’t let your truck run empty, right? Same for your body. These simple steps, done right after you wrap up glassing, will have you feeling better and ready to hit it hard again. Good luck out there.