Whether you have one day or numerous hiking excursions planned for this summer its extremely important to be prepared properly.  From hip and ankle soreness to tired shoulders, backpacking can be we a great full body workout.  To help you minimize the pain and maximize the enjoyment, try these five exercises as you get ready for your next adventure.  These base exercises come from Backpackers Fitness Special - Hike Forever by Casey Lyons.  If you want to learn more about Hiking Forever, there are additional articles and workouts that are age group specific on Backpacker.com.

Hip Swing
Build explosive, fast-twitch strength to power up steep, big-stride climbs.

How - Sit on a chair with your feet shoulder-width apart. Grasp a 25-pound kettle bell (or free weight). Stand up, thrusting your hips forward and penduluming the kettle bell until it's straight in front of you. Keep your shoulders back, stomach muscles tensed, and eyes ahead. In harmony with the kettle bell's motion, return to the starting position by whipping your hips back and sitting down.

Do it - 30-60 seconds; 1-2 times

Progression 
Beginner: Chose a weight that works your muscles without overtaxing them–even if that's no weight to start.
Intermediate: Use 25 pounds.
Advanced: Use 50-60 pounds

Box Squat
This key exercise builds leg strength for hill power and stabilizes ankles and knees.

How - Sit like you did for Hip Swing, but wearing a weighted pack (beginners go packless). Lift your feet, plant them in front of you, and push through your heels into a standing position. Keep your back straight and stomach muscles tense. Pause for one count, and return to a seated position.

Do it - 6-8 reps; 1-2 sets

Progression
Beginner: Work eccentric muscles by standing fast and sitting slowly.
Intermediate: Load your pack with 40 pounds and do 3-5 sets: gradually decrease chair height.
Advanced: Use 40-50 pounds and alternate pack from one shoulder to the other. Do 90-degree squats with no chair.

Prone Extension
A core-strength builder that guards against spine injuries and bolsters balance for knife-edge walking. 

How - Lie on your stomach with forearms planted under you, palms down. Bring your legs together and straighten them, lifting your torso into a plank position so that your toes and forearms are the only points of contact with the ground. Reach your left arm forward and lift your right leg. Hold for one count, return to plank. Alternate sides.

Do it - 30-90 seconds; 1 set

Progression
Beginner: Start on your knees and forearms.
Intermediate: If you can hold here for more than 90 seconds, put on a pack loaded with 15 pounds.
Advanced: Add pack weight until you tire in less than 90 seconds.

Turkish Get-Up
A full-body workout unto itself, this balance-boosting move will make your legs like pylons during river crossings.

How - Begin on your back with your legs shoulder-width apart and left arm at a 45-degree angle to your body. Bend your right knee; place your foot on the ground. Grasp a 15-pound kettlebell (or free
weight) with your right hand, and hold it above you (lock your right lat and scapula to avoid shoulder injury). Perform the following as fluidly as possible:
1. Push with your right foot until your hip comes off the floor; shift your weight onto your left forearm.
2. Transfer your body weight onto your left palm, keeping your left leg straight and lifting your trunk.
3. Push your left hip off the floor while bending your right knee. Plant your knee  behind you in a lunge position.
4. Lift your left hand, square your hips forward, and stand up, keeping the weight overhead and your right lat and scapula locked in place.
5. Fold back down to your starting position, reversing the motions.

Do it - 2-5 reps per side; 1 set. If 2 reps are too difficult, decrease the weight. If you can do more than 5 reps, add some.

Progression
Beginner: Start in the standing position with no weight, and slowly fold yourself into the supine position. Progress to 2-5 pounds and do the full range of motion. 
Intermediate: Use a 15-pound weight.
Advanced: Use 30-40 pounds and do fewer reps.

Chins/Negative Chins
No single move provides as much upper-body strength as this exercise. Strong arms are vital for class IV (and up) scrambling and for transferring weight onto hiking poles (and off of stiff joints).

How - Grip a chin-up bar with hands shoulder-width apart. Use either an over- or underhand grip, but be sure to mix it up. From a fully extended hanging position, pull your chin above the bar.
Lower your body back to starting position.

Do it - Until you can't do any more, twice

Progression 
Beginner: Start with negative chins. Stand on a chair to get your chin above the bar; lower on an 8-count.
Intermediate: Max out on chin-ups; switch to negative chins until your muscles quit.
Advanced: Do chin-ups with a weighted pack.

"The mountains are calling, and I must go." - John Muir

As activity levels increase with the temperatures, individuals need to be mindful of their bodies early season limitations.  And, whether you bike, hike or paddle, the first couple days on the trail or water can be the most painful.  Much like the previous post on paddling proficiency, today's post will look at some of the key ways to test your cycling fitness.  The article to follow was written by Lindsey Emery of Active.com and it addresses testing your core strength, hip mobility, and shoulder stiffness along with how to improve it.

Too many cyclists with bulging quads still struggle with a squishy core, wobbly hips, or stiff shoulders. On the bright side, fixing those issues will make you a more efficient rider, says Darcy Norman, a trainer with Athlete's Performance in Phoenix. Stand in front of a mirror or grab an observant friend and take these tests—the same ones Norman gave every member of team HTC-Highroad last year. If you fall short on any of them, do the corrective moves on non-ride days or as a warm-up on ride days. You'll come out pedaling stronger than ever.

Test Your: Hip and Quad Strength
Stand with feet hip-width apart, arms in front of you. Lift your right foot a few inches and lower your body as far as you can into a squat by pushing your hips back and bending your left knee. Return to start. Switch legs.  Your hip should not push out to the side.  Your knee should not collapse inward.

Improve It: Place a 6-inch-high stack of books on a chair. Repeat the test, lowering only until your butt reaches the books. Return to start. Do 15 with each leg. Over time, remove each book until you can squat correctly all the way to the chair.
 
Test Your: Hip Mobility
Lie face up on the floor and, one at a time, raise each leg toward the ceiling until it's perpendicular to the floor.  If neither leg rises more than 50 to 60 degrees, both hips are weak.  One leg goes higher? Then it's stronger and more mobile; you'll lack power on the opposite side.

Improve It: Lie on your back, arms out to the sides, and lift both legs perpendicular to the floor. Lower your left leg to the floor. (Prop your right leg on a stationary object, if needed.) Raise your left leg back to start. That's one rep. Do 10 on each side.

Test Your: Shoulder Mobility
Stand with feet hip-width apart. Extend your right arm overhead and bend your elbow to lower your right hand behind your upper back. Reach your left hand behind your back and try to touch the fingers of your right hand.  Can you get your fingers to within a hand's-length of each other?
 
Improve It: Lie on your left side, right knee crossed over the left, arms extended at shoulder level on the floor, hands together. Rotate your torso to center and your right arm out to the side. Bring your legs to center. Do 10 reps on each side.

Test Your: Rotational Stability
Start on all fours with your knees under hips and hands under shoulders. Slowly extend your right arm and right leg away from each other.  Can you stay in a straight line from head to toe, without wobbling?

Improve It: Start on all fours and extend your right arm in front of you. But this time extend your left leg behind you. Bring your right elbow and left knee in toward each other. Return to start. Do 15 reps on each side.

Test Your: Single-Leg Balance and Core Stability
Stand with your feet hip-width apart, holding a broomstick horizontally over your shoulders, and step your right leg over an imaginary hurdle that's just lower than knee-height in front of you. Repeat with your left leg. You should be able to lift your knee straight up and over the imaginary hurdle. Your torso should not lean forward, back, or to either side.

Improve It: Stand in the middle of a resistance tube, feet hip-width apart, elbows bent, holding one end in each hand at shoulder height.  Press your arms overhead as you lift right knee to hip level; lower knee then arms to starting position. That's one rep. Do 15 with each leg.

Test Your: Total-Body Mobility and Stability
Use masking tape to mark a straight line on the floor. Stand with your feet together on the tape, holding a broomstick vertically behind your back, one hand holding it behind your head, the other grabbing it behind your hips. Lunge forward with your right foot directly in front of left on the tape, until your right knee is bent 90 degrees and your left knee nearly touches the floor. Repeat on the other side. Your torso should not lean in any direction. Your knee should not collapse inward or pushes out to the side.  The stick should stay in contact with your butt, back, and head at all times.

Improve It: Kneel on your right knee holding a, 8- to 10-pound dumbbell horizontally in both hands, arms extended in front of your chest. Keeping your arms straight and your torso facing forward, raise the weight up and to the left. Then, lower it diagonally across your body to your right hip. That's one rep. Do 10 on each side.

Test Your: Strength and Coordination Between Your Shoulders, Back, and Hips
Lie facedown on the floor, with palms under shoulders, elbows bent by sides. Push your body up in one solid movement until you're in a pushup position. You should be able to raise your body in one unit and not roll up or sway from side to side.

Improve It: Start in a plank position with your forearms on the floor, elbows under shoulders, back flat. Brace your core by contracting your abs. Hold for 30 seconds, then lower to the floor. Rotate to the left, resting your weight on your right elbow and forearm, with hips and legs stacked. Hold 30 seconds. Repeat on the other side.

"There's a certain amount of  freedom involved in cycling: you're self-propelled and decide exactly where to  go. If you see something that catches your eye to the left, you can veer off  there, which isn't so easy in a car, and you can't cover as much ground walking." - David Byrne

Paddle season is upon us, even though last nights four plus inches of snow may make you think twice.  The rivers are open and running high, and the areas whitewater rafting businesses are now in full swing.   Unfortunately, the start of paddle season often coincides with the start of shoulder pain.  I personally have shoulder soreness after the first couple of long paddles and the following shoulder tips are a great reminder at the beginning of the season to help minimize shoulder injuries and overall discomfort.  

While I typically research and research and research some more to create a blog in my own words, the following article hits all of the ideas that I have tested and know to be true myself, and it comes from a legitimate source (Canoe & Kayak Magazine).  Kim Becker has a B.S. in human physiology, she is a full time exercise specialist, and most impressively a world class professional whitewater kayaker. 
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Paddlers are pre-disposed to shoulder injuries. Whether upside down, paddling forward, or bracing, there is a significant amount of torque on the shoulder joint at any one time. With this in mind, it is important to consider shoulder anatomy when paddling.

The shoulder joint is what is known as a ball-and-socket joint in which the ball of the humerus sits in a socket created by the glenoid fossa of the scapula—so where the arm fits into the shoulder. The shoulder blade is the location of various muscle attachments: your rotator cuff muscles, deltoid and
teres minor and major muscles. Beyond the shoulder blade, there are many muscles, including the biceps brachii and triceps that attach to the humerus and affect overall shoulder strength. These muscles collectively give strength and stability to the shoulder joint.

With proper body mechanics paddlers can avoid shoulder injury. Here are five savvy shoulder tips to hone the paddle stroke and reduce shoulder injuries.

Hold your paddle properly
When holding your paddle, place your hands shoulder width apart on the paddle shaft. While maintaining a firm grip on your paddle shaft, avoid “clenching” your paddle. “Clenching” can lead to inefficient paddle strokes, tendonitis, and further injury.

The Paddler’s Box
The paddler’s box may be traced from the paddle, up both arms to the shoulders and across the chest. The paddler’s box moves with you as you rotate your torso, and it is generally important to stay within the box as you paddle. Be wary of movements where you extend your arms above or to the right, left, or forward out of the paddler’s box, such as high bracing. These movements put your shoulders in compromising positions, leaving them open to injury, and should generally be avoided.

Maintain Proper Posture in your Paddler’s Box
Throughout your paddle stroke, try to maintain a vertical posture. Sit up tall, keep your shoulders down and back, and keep your head stable, resisting the bobble-head temptation. Proper posture will allow you to stay centered in your kayak as well as allow maximum torso rotation through proper body mechanics. Proper body mechanics means more efficient strokes and less stress on the shoulders.

Use your Torso
When paddling, keep your arms in a slightly bent position, and focus on generating power using your upper back and torso rather than your arms. To do this, rotate your torso right and left as you paddle, initiating each movement at the shoulder blades.

Visualize each arm to be a link between your back and paddle. Focus on pinching your shoulder blades together as if you were squeezing an orange between them, then initiating your stroke as you allow your torso to rotate. Be sure to keep your hands in line with your shoulders, and well within your “Paddler’s Box” as you do so. Visualize always keeping the center of the paddle shaft in line with the center of your chest or PFD zipper. Using this technique, at the end of the day, your upper back and torso should feel the work, not your arms.

Helpful hint:  If I’m looking for full power, I tap my feet with each stroke. Right foot on the gas pedal with I take a stroke on the right, and vice-versa.

Look where you want to go
Just like driving, skiing, or mountain biking, look where you want to go and your kayak will naturally follow. You’ll notice paddle strokes will be more fluid, and movements will be easier.

Now it’s time to practice, practice, practice!

"Be like a duck. Calm on the surface, but always paddling like the dickens underneath." - Michael Caine

Over the past few weeks, we have seen a large number of seasonal birds travelling back to our area.  The American Robin was one of the first to return three weeks ago, bringing hope to many that our long winter was coming to an end; after three more snows on its tail of course.  The Canada Goose has also returned.  I wouldn't typically say they are back because small populations typically remained during the winter months, but this year's cold temperatures and lack of open water seemed to push them all farther south.  A number of Waterfowl have also made their journey back, as well as multiple reports of Tundra Swans in the Green Bay region.  And, my favorite sound of spring, the rattling "kar-r-r-r- o-o-o" sound of the Sandhill Crane, signifies the homecoming for these tall wading birds. 

The next few weeks should bring considerable volumes of birds through our area, creating a multitude of sights and sounds.   According to the Nature Conservancy, the three must-see migrations for Wisconsin are Waterfowl, Waders, and Songbirds.  So, where is the best place to view the migration?   Even though you can likely find a number of good observation areas close to home, but you may want to check out these locations for prime viewing. 

Wisconsin's Green Bay is one of the world's largest freshwater estuaries and critical habitat for many waterfowl species including many diving ducks like Scaups and Redheads.  And, the coastline from the city of Green Bay to Oconto contains a number of State Wildlife Areas, State Natural Areas, and Waterfowl Preserves for you to enjoy some bird watching.  If you venture a little farther up the Door County peninsula, the Mink River Estuary and Rowley's Bay offer excellent habitat for a wide variety of waterfowl that can be viewed from land or canoe.  For those in western Wisconsin, your great resource is the Mississippi River.  The backwaters of the countries greatest river near La Crosse provide habitat for 75,000 to 100,000, or nearly one-third, of North America's Canvasback population during the spring months. 

If its wading birds that you are looking for, you can venture away from the major water bodies and closer to the marshlands of interior Wisconsin.  The Necedah Wildlife Refuge is home to main wading species, but most notably, the Whooping Crane.  They were reintroduced here in 2001 as part of a national effort to increase their critically low populations, and the birds now return here every year in April and May.  The Horicon Marsh area in Dodge and Fond du Lac counties is the largest cattail marsh in the United States and is home to more than 300 bird species throughout the year.  And, for those in my neighborhood, the George Mead Wildlife Area is second only to the Horicon Marsh in quantity of bird species.

And finally, the birds that often get the most attention in our backyards and feeders, the songbird.  These bird's appearances often correspond to the increase in insect population.  This often occurs later in spring, but some species like the eastern meadowlark can be found earlier in grasslands of Southwestern Wisconsin.  If you are looking for one particular area to view the songbird migration, try Wyalusing State Park in may, at the confluence of the Wisconsin and Mississippi Rivers or any other area near a larger river that is densely forested.   

As we begin to warm up and the ice starts to break up, I hope you take some time to enjoy the sights and sounds of our feathered friends this spring. 

"Be as a bird perched on a frail  branch that she feels bending beneath her, still she sings away all the same,  knowing she has wings." - Victor Hugo.

* Checkout the Nature Conservancy at Nature.Org for more information on bird migration and many other related topics.