5 Essential Stretches for Trekkers in Cusco

Are you in Cusco preparing to hike the Inca Trail, Salkantay Trek, or another incredible Andes adventure? Give your muscles the recovery they deserve with these five simple but effective dynamic stretches. Perfect to do each morning and evening, these moves can help prevent injury, reduce soreness, and improve flexibility after long days of walking at altitude.

The muscles that take the most strain while trekking are your shoulders, hips, and legs. These stretches are designed to target each of those areas and help you stay limber throughout your hike.

🦵 IT Band / Hamstring Stretch

• Stand and cross your right foot over your left.

• Gently bend forward, keeping your back straight.

• Hold for 30 seconds, then switch legs.

• Helps loosen your outer thighs and hamstrings.

💪 Shoulder Stretch

• Swing your arms to warm up.

• Bend one arm behind your head, reaching down your back.

• Reach your opposite hand up from behind your back and try to link fingers.

• Hold for 10 seconds, then switch sides.

• Eases shoulder and upper back tension from carrying a pack.

🦶 Calf Stretch

• Stand ~2 feet from a wall or tree.

• Place the ball of your foot on the surface, heel on the ground.

• Lean in gently to stretch your calf and Achilles tendon.

• Hold for 20–30 seconds per side.

🧘 Hip Flexor Stretch

• Stand a leg’s length from a bench or rock.

• Step one foot up and lunge forward.

• Keep your chest high and hips pushing forward.

• Hold for 30 seconds, then switch.

• Great for hip flexors and quads.

🦵 Standing Quad Stretch

• Stand on your left foot.

• Grab your right shin behind you, pulling it toward your glutes.

• Keep your hips tucked and knee pointing downward.

• Hold for 30 seconds, then switch.

• Excellent for tight quads and posture.