Walking is a great way to add physical activity into your lifestyle. But remember stretching is a very important part of any activity program. Be sure to warm up for several minutes to get your muscles warm and then stretch slowly for at least 5 minutes before you begin.
HIP FLEXOR STRETCH
Push the leg you want to stretch back behind the body. Keep your feet facing forward and press your back heel to the floor. Bring your pelvis forward to create tension down the back of the lower leg. You can maximize the stretch by adjusting your rear foot so it is further back. This stretch can also be executed with a straight knee.
Stand on one leg and pull the foot of your other leg towards the buttock to create a stretch down the front of your thigh. Keep your knees together and the thigh of your stretched leg vertically in line with your trunk. Your opposite arm can be extended to the side for balance.
Extend both your arms behind your back and clasp your fingers. Relax the shoulders down and open your chest by gently pulling the elbows in towards each other.
Stand with one arm raised to shoulder height, flex the arm across to the other shoulder. Grasp your raised elbow with the opposite hand, exhale and pull your elbow across your body.
ILIOTIBIAL BAND STRETCH
Stand with your feet hip width apart and slide foot of the leg you want to stretch behind the opposite foot. Keep your feet parallel and hips square to the front. Side bend your trunk away from the side to be stretched until tension is felt down the outside of you hip and the side of your trunk. Simultaneously reach the arm above the head to increase the range of the stretch.
Thank you to Les Mills to provide the stretching idea for us.