Walking Stretches

Stretching is an important part of your walking program as it can help prevent injury. Stretching can be done before walking, but is essential to your cool down routine.

• All stretches should be held for at least 15 seconds, repeated on both sides and remember DON'T BOUNCE!

Quadriceps Stretch

STANDING OPTION
Put your left hand against a wall for stability. With your right hand, hold your right ankle and bring it towards your buttocks (your left knee should be slightly bent and your hips slightly forward).

SEATED OPTION
Sit on the edge of a sturdy chair. Lower your knee toward the floor and press it back under the chair.

Hamstring Stretch

STANDING OPTION
Stand with your left leg on a chair or a stable object that is a comfortable height.  Your supporting leg should be slightly bent. Keep your back straight. Slowly bend towards the lifted leg until you feel the stretch at the back of your elevated leg.

SEATED OPTION
Sitting on the ground, extend your left leg (left knee should be slightly bent). Bend your right leg so that your knee is pointing outward and the sole of your shoe is touching the inside of your left leg. Slowly lean forward, bending from you hips, until you feel the stretch in the back of your left leg.

Calf Stretch

STANDING OPTION
Stand about three feet from a wall. Lean forward and put your hands against the wall at shoulder height (don't bend at the waist). Put one foot forward (both knees should be slightly bent). Keeping both heels on the ground, lean your body slowly torward the wall.

SEATED OPTION
Sitting on a chair, plant one heel on the floor and gently lift your toes up and back as far as you can.