No matter how fast you're walking, it's a good idea to stretch first. Warm muscles
are easier to stretch, so warm up by walking for 5-10 minutes first. Then stop
and stretch as follows -- 5 times for 10 seconds or more on each leg: Do it again
after the workout.
1. Stretch down: Bend your knees slightly, slowly bend your body forward, relax
your back and shoulders, and try to touch your toes with your hands. Hold for
10-15 seconds. Then relax. Repeat 3 times for each leg.
2. Hamstring stretch: Sit on a clean cushion and straighten one leg. Bring the
other leg in so that it fits against the inside of the straight leg. Try to touch your
toes with your hands. Hold for 10-15 seconds, then relax. Repeat 3 times for
each leg.
3. Little feet and Achilles tendon stretch: Stand with two hands against a wall
or tree, one foot behind. Keeping the back leg straight and the heel on the
ground, lean toward the wall or tree. Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg.
4. Quadriceps Stretch: Balance on a wall or table with your left hand, then
reach back with your right hand, grab your right ankle and slowly pull it toward
your hip until you feel tension in the muscles in the front of your thigh. Hold for
10-15 seconds, then relax. Repeat 3 times for each leg.
5. Sartorius (inner thigh muscle) stretch: Sit with the soles of your feet facing
each other and your knees facing outward. Grab your feet with both hands
and pull toward your groin. Hold for 10-15seconds, then relax. Repeat 3 times.
Stretching Exercises
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