Sonoma State University

Physical Fitness in Nature

Scan the QR codes along the trail to follow short guided videos introducing safer, healthier movement while you walk. 

These videos introduce simple walking techniques, stretches, mobility exercises, and strengthening movements designed to improve posture, balance, flexibility, and everyday functional movement.

Whether you are warming up, taking quality time for yourself, or learning how to move with better form, each activity can be practiced at your own pace as part of your trail experience.

Proper Walk

Walking well helps protect your joints, improve balance, and make movement more efficient. Practicing good form turns every trail step into a healthier habit.

Neck Stretch

Neck tightness can affect posture, comfort, and daily movement. Knowing this stretch gives you a quick way to release tension and reset your body.

Side Stretch

Your sides help with posture, breathing, and trunk mobility. Practicing this stretch keeps your body moving freely and helps reduce stiffness.

Shoulder Rolls

Healthy shoulders support posture, arm swing, and upper-body comfort. Shoulder rolls are an easy way to loosen tension and prepare for movement.

Arm Circles

Shoulder mobility is important for daily tasks, exercise, and injury prevention. Practicing arm circles helps keep your upper body active and ready.

Leg Swings

Mobile hips and legs support safer, smoother walking. Practicing leg swings helps warm up your body and improve balance before activity.

Ankle Circles

Your ankles help control balance, stability, and each step you take. Knowing this movement can help prepare your feet and ankles for safer walking.

Calf Raises

Strong calves support walking, balance, and forward movement. Practicing calf raises helps build lower-leg strength for everyday activity.

Toe Raises

Strong shin muscles help lift your feet and reduce tripping risk. Practicing toe raises supports safer walking and better foot control.

Proper Squat

Squats build strength for sitting, standing, lifting, and climbing. Knowing proper squat form helps you move safely and protect your knees and back.

Calf Stretch

Flexible calves support ankle movement and walking comfort. Practicing this stretch can reduce tightness and help your steps feel smoother.

Single-Arm Pec Stretch

Chest tightness can pull your posture forward and limit comfortable movement. Practicing this stretch helps you stand taller, breathe easier, and move better.

Sonoma State University acknowledges the Coast Miwok, Central and Southern Pomo, and the Wappo as the traditional stewards of our preserved lands. Let it be acknowledged that the Sonoma State University campus is located within the traditional homelands of the Federated Indians of Graton Rancheria. Sonoma State offers deep gratitude to the original stewards of this land and recognizes its immense historical, spiritual, and personal significance to the Native nations and peoples of this region.

Sonoma State University reconoce a los Miwok de la costa (Coast Miwok), los Pomo del centro y del sur (Central and Southern Pomo), y los Wappo como los guardianes tradicionales de nuestros terrenos preservados. Cabe destacar que el campus de Sonoma State University está ubicado dentro de las tierras tradicionales de los Indios Federados de Graton Rancheria (Federated Indians of Graton Rancheria). Sonoma State expresa su profunda gratitud a los guardianes originales de esta tierra y reconoce el inmenso significado histórico, espiritual, y personal a las naciones y pueblos indígenas de esta región.