5 Stretches to enhance Your Walks

 

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5 Stretches to Improve Your Walks. by Lara Rosenbaum. July 18, 2017. No Comments. Share it: The American Academy of Sports Medicine recommends at least 30 minutes of moderate physical activity five days per week — and brisk walking is one of the best exercises for the job.

It’s easy on joints, you can do it anywhere and if you push your. Here are five easy stretching exercises which you must incorporate in your fitness routine to improve your flexibility and get that fit body of your dreams. 1. Hamstring Stretches These stretched. Do the same to cool down, then stretch your leg muscles when you are finished. (Burn calories and build muscle—all while boosting your mood—with our 21-Day Walk a Little, Lose a Lot Challenge.

Do this 5-minute stretching routine after every walk to improve your flexiblity and reduce soreness. Do this 5-minute stretching routine after every walk to improve your flexiblity and reduce soreness. Jump to. Sections of this page. Accessibility Help.

Press alt. 5 stretches to improve your flexibility. Former professional ballerina, now known as Naturally Sassy, shares a stretching routine you can do in your. Any amount of walking is the number one recommendation for improving circulation. You can start small, taking short walks, even just 5 minutes a day.

If you’re able to do more, increase your. A proper warm up will help prepare the muscles and joints for walking.; A thorough cool down with stretches after your walk will help you stay loose and prevent muscle soreness.; Improved cardiovascular fitness will help to prevent fatigue and build resistance to injury.; A good cross-training program, including the use of weights, will ensure that the muscles are ready for. Keep your body straight and your head up with your eyes on the horizon to help quicken your pace. 4. Bend your arms.

Keep your arms bent and swing them front to back in a quick and compact motion to increase momentum. Shoulders should be relaxed and down. 5. Squeeze and engage.

Squeeze your glutes and engage your core to strengthen your muscles. Then gently lift your arms up until you feel a stretch across your chest and shoulders. Hold it there as you’re taking nice deep breaths, holding it for 30 seconds.

And then you’re going to relax. Doing this stretches after your walk will make you feel better and make you more flexible. 1. Walk-Out Push-Up Watkins says that this move targets multiple muscle groups and incorporates multiple planes of movement, and therefore accelerates the heart rate.

Start standing with your feet about hip-width distance apart. Slowly fold forward at the hips, reaching your hands to the floor.

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Then stretch lightly after your first few walks until you become more comfortable with the stretching positions and the se

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
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To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

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A good warm-up followed by a stretching routine minimizes the risk of injury.

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There are many different ways to stretch the calf muscles but the most common way to stretch the gastrocnemius is to start on a flat surface and then progress to a book or a slope (Fig. 12.5) and note the different foot positions available.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
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Wiley, 2011

Ideally, do two or three stretches on each leg, progressively increasing the stretch and slightly varying the angle of your foot.

“The Art of Running Faster” by Julian Goater, Don Melvin
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Calf Stretch: Step your right leg forward and bend it slightly, while keeping your back leg straight.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
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Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.

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A short warm­up activity prior to stretching can help improve the overall effectiveness of the stretch.

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Sample PNF Stretch (see Figure 8-8): This PNF stretch loosens up your hamstrings.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
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Perform one set of eight static stretching exercises on three days a week, including back-saver sit-and-reach, knee-to-chest, side stretch, sitting stretch, zipper, hip stretch, chest stretch, and calf stretch.

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Alexia Lewis RD

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36 comments

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  • Hi, dear Dr.Tobias. Today I tried to do exercises together… It’s amazing… At least I managed to do some movements to fix my ‘heavy leg’. Thank you so much!!! You are doing a tremendous job so necessary for the people like myself/ after stroke. Your program is highly motivating and encouraging…and it makes me to strongly believe I would be able to regain my mobility with your help… Thanks again!!!

  • Thank you for this video. Very easy and helpful.

    I’m a Zumba instructor and have been having knee pain/swelling. I just saw an orthopedist who said I have a bit of arthritis. Can you recommend stretches for knee pain/ swelling before dancing?

  • I’ve spent several hours over the past 2 days watching your videos and putting myself through the paces and I have to say you are a godsend. The information you provided is more relevant to my condition than 80% of what I was told and not told. I’m the type of person who needs to know “why” in order to commit to something and your explanations are very precise and easy to understand. Thank you so very much!

  • Hi doc, kindly help me out,
    Im having lower lumber disk disease,
    But i think kegal exercise give me more pain while doing it, kindly suggest me should i continue kegal exercise or am i doing it anything wrong, please help

  • Is it common that after sleeping or sitting for a long time the affected leg become stiff or dead and after a few minutes standing or hobbling the leg goes back to normal.
    Would appreciate your comments if possible..��

  • Thank you for this! I wish I would have seen this yesterday before my husband and I went on a 13 km walk �� But good for the next time ����

  • It’s really helping me a lot, salute you mam I have been suffering with foot drop strained ankle and heavy leg for the last six months even visiting physiotherapy regularly didn’t help that much, your videos on foot drop and heavy legs had really helped me walk with less pain on my ankle earlier it was really bad while walking used to pain a lot. That’s Dr. ����

  • My hip joints are very tight. Unable to move the leg sideways. Using a walker regularly for the last 4 years. Can you please advise

  • Hii doc,
    My problem is whenever I done long walk like 10,000 steps or more between my thighs there become red rashes and they hurt alot and I cant walk 2-4 days after this please tell me the solution…

  • Hi. Is it common for the good keg to compensate by supernating as the brain and body’s way of preventing from falling. I would guess by making bad leg stronger and stable this will resolve this issue. Your thoughts please.

  • I have a problem after the stroke In May 2019. I can’t move right foot back or drag it back. Also I can’t move my right leg to the right….

    Please suggest…???

  • Dear Dr I am 5 months post stroke I can walk but I have no movement in fingers please help me with this please help I am only 32 years old I am having a whole life ahead of me plz help

  • When I place my involved leg on the block and stand up should I stand for a certain amount of time or should I be doing repetitions standing up and sitting down and standing up and sitting down thank you

  • Hello Dr Tobias, I am so delighted watching your videos I have a stroke 2 1/2 years ago, 08/02/2018. I can walk but my right shoulder going down to my arms and legs are still feeling heavy tight and sometimes moves involuntarily. I cannot use my right hand for doing what I want to do because of tightness, cannot drive and cannot use my hand to write. I cannot stay standing for a long period of time because of heaviness I feel so tired and feeling stretching all over my affected side of the body. I felt relaxed only when i lay down as I cannot feel the heaviness. Hopefully this exercise can help me, is there any best exercise for my heavy arms? Thank you and looking forward to hear some ideas from you. GOD BLESS

  • Thank you Dr. Tibias for your expertise and guidance. I’m finding all your videos extremely helpful.
    My stroke was in 1989 when l was 33. I’ve done a lot of work with physiotherapists over the years and have regained function of most of my affected side.
    A most recent troublesome problem is with the affected knee. I am exercising almost every day and try to remain as active as I can.
    The problem is I can’t seem to strengthen the knee enough. With almost every step l take (with cane) the knee always ends up hyperextending backward. Though I try to maintain a “soft knee“ most of the time, it’s often not possible.
    Are there any focused exercises you would have me do to strengthen the knee joint / leg to keep this from happening? Any suggestions would be most appreciated.
    I have a fair amount of the basic exercise equipment in my home.
    Thanks again for doing what you do. I and, from what l can tell, many others benefit greatly from your guided sessions.
    Best,
    G. R.

  • Thank you so much for your helpful videos and information.. i have scoliosis I can’t walk normal and my problem is sitting and standing which is so difficult for me can you help me in this part or some exercises for this… i am waiting for your answer thanking you.

  • I will like to come to your clinic for a month after this chaos clears up I currently ride in London and had my stroke in 2018 what are the modalities and requirements

  • 1. What might it imply if I can turn my head left to right by itself without dizziness, but if I do an upper body rotation with my head following, I get dizzy, even when sitting?
    2. Will these exercises help even when it seems like the vertigo and balance problems are coming (at least in part?) from sinus issues. congestion and neck pain? I am suspecting they both influence each other possibly?

  • I cannot lift my knee on my involved side. I practice on steps. I need help. Thank you for this video can you make more with exercises to help with bending the involved leg ie going up steps.

  • I have question, hope i get a reply. I have a torn lateral meniscus on my left knee. The pain is gone now and i have decided not to go for any surgery.
    Is it fine for me to do long runs or walks?? I want to join the forest deparment and i have to complete 26 kms in 4 hours in the extrance exam, but sometimes i get worried my meniscus might get worse.

  • Thank you so much for your videos! Is it possible to ease spastisity after 10 years since my stroke? I still have bad spastisity in my ankle/leg and right arm since my stroke.

  • Hello mam. U r unique in all way. I need your help to make my knee stable. Nowadays I m facing acl n pcl injury of low grade from 1 month. Due to lockdown it’s not possible for me to visit physiotherapy centre regularly. My doctor prescribed me some exercises. I’m doing that also. But wish u upload some exercise to fix knee, I will be always remain thankful 4 u. Love from Manipur.

  • Can you also make a video where you explain how to let the air out of the exercise ball and show it on the ball and make it completely flat?

  • I found all of your videos very helpful, it’s been a year and 5 months but I still have foot drop and I am still improving because of your helpful tips..I hope to walk normally sooner for it’s been my dream to recover back….thanks so much ma’am!

  • I’m trying to strengthen in my weak leg little by little till I’m ready to next exercise. To remind you I’m 70 yo and a massive stroke survivor. Keep on bringing the videos that I ca n use.you are sent to me to help.i learnt
    A lot
    Thank you

  • Doc how can u do these exercises when u have a drop foot. I have been doing the one standing but wall and it’s helpful. Thanks both legs heavy due to drop foot

  • You are a blessing from God. I had a stroke in 2008. Since I have been following your videos, I am beginning to notice positive changes.

  • Thank you i really found this video very helpful im about to start water therapy i can try to do sone there. I just want to walj again its been 11 years

  • Doc thanks for your video but my problem is I can left my leg but when I sit down and to get up that’s when my leg becomes very heavy. What can I do to help that.

  • Thank you so much for this video just recently I started noticing my leg seems so much heavier than it has these past 2 years so I’m so grateful there’s something available to help me work on this issue.

  • Your videos are terrific. None of the PT’s that I have seen have the level of knowledge that you do. If I might make a suggestion, an “index” of your videos might make it a bit easier to find one that is specific to a person’s requirements. Thanks for your good work.

  • Your videos are truly superb, Dr. Tobias!  You possess very special talents in your teaching methods, by carefully presenting the material in a slow pace, while gracefully emphasizing certain words combined with a masterful proficiency of the English language!

  • This is such great advice, thanks! Honestly, I’d love to know your secret to maintaining such a nice figure, you’re so beautiful! x

  • I am still having problems on my stomach and lifting the effected lower leg. I do three sets of 20 each day and the lower leg is not loosing up. This effects my ability to walk and stepping up on a curve.
    Thanks to your videos, I can walk without the cane and the brace. But my lower leg and my hip on my effected leg are the issues

  • Video at 1: 23 minute says, “…when you stand up, the spasticity that extend your leg is worse….”
    But I thought weight bearing decreases spasticity?

  • Video at minute 1:26 says “…when u stand up, the spasticity that extends your leg is worse…”
    But I thought weight-bearing decrease spasticity?