Stretching before and after walking
These stretching exercises will prepare your muscles for the upcoming walk.
Every time you go for a walk, be sure to do this set of stretching exercises and your walk will be easy and free.
It will take you only about 5 minutes to complete all the exercises.
1. Calf stretch. Exercise #1
Brief description of the exercise: take a position as shown in the figure. Slowly move your pelvis forward, feeling tension in the calf of your back leg.
2. Calf stretch. Exercise #2
Brief description of the exercise: while moving the pelvis forward, at the same time slightly bend the back leg at the knee until a slight stretch appears.
3. Stretching the quads and knees
A brief description of the exercise: grab the foot of the opposite leg with your hand and gently pull the heel to the buttocks.
4. Relaxing the hamstring muscles
Brief description of the exercise: in a standing position, slightly bend your knees, this will contract the quadriceps and relax the hamstrings.
5. Exercise for the back muscles of the thigh and lower back
Brief description of the exercise: from a standing position, slowly bend down to feel the stretch in the lower back and hip extensors.
6. Stretching the hip joints
Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.
7. Stretching the groin in a sitting position
Brief description of the exercise: sitting on the floor, connect the soles together and wrap your hands around your toes, then gently lean forward, feeling the stretch in the groin area.
8. Exercise for the side of the pelvis and thigh
Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder until you feel a stretch in the side of the pelvis and thigh.
9. Stretching the inner surface of the thigh and lower back
Brief description of the exercise: gently tilt the body towards the foot of the outstretched leg.
10. Upper body stretch
Brief description of the exercise: stand in the doorway, rest your hands on the jamb and slowly move the upper half of the body forward.
11. Armpit and Shoulder Stretch
A brief description of the exercise: grab the elbow of the right hand with the left hand, and then gently bend the body to the left.
12. Trapeze and shoulder stretch
A brief description of the exercise: raise your shoulders up until tension appears in the trapezium and neck muscles.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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