Increase your walks and stop accidents with my 9 important stretches for strolling, good for informal strollers and seasoned hikers alike.
I’m a well being coach, private coach, and lifelong advocate for motion at all ages. And one among my all-time favourite methods to maneuver my physique? Strolling. Whether or not I’m squeezing in a pair mile energy stroll earlier than work or getting in an extended 6-mile stroll with the canine, strolling clears my head, will get my coronary heart price up, and simply makes me really feel good.
However right here’s the factor—for those who’re placing within the miles, even when it’s “simply strolling,” you want to be stretching. Critically. I’ve realized the laborious manner that skipping stretching workout routines can result in tight hips, cranky hamstrings, and an achy low again, particularly as we become old.
So let’s speak about why strolling is such a improbable low-impact exercise and why a stretching routine—earlier than and after—must be a part of your exercise.
Why Strolling Deserves Extra Credit score
Strolling is commonly underestimated. However make no mistake—it’s one of many finest low-impact methods to burn energy, get your coronary heart price up, and assist your total well being. It’s mild on the joints, accessible for many health ranges, and might be finished anyplace, anytime.
Plus, strolling helps with:
In the event you’re in midlife like me, strolling might be the right go-to cardio to remain energetic with out over-stressing your physique. However… tight muscular tissues and restricted mobility can sneak in for those who’re not doing all your half to heat up and funky down.
Why Stretching Is Non-Negotiable for Walkers
In the event you’ve ever seen your hips or legs getting tight throughout or after a stroll, you’re not alone. Strolling makes use of a whole lot of repetitive movement, and for those who’re doing it every day like I’m, you’ve received to find time for flexibility and mobility.
Stretching will help:
- Forestall accidents (sure, walkers can get them too!)
- Enhance circulation
- Improve vary of movement
- Relieve stress in overused muscular tissues and reduces muscle soreness
- Help higher posture and alignment
Plus, let’s be sincere—as we age, we get tighter. Our muscular tissues and ligaments and joints are growing older with us. It’s simply the reality. However, it doesn’t imply we will’t work on staying cellular and feeling good in our our bodies.
It’s time to begin taking note of your physique in a brand new manner and being diligent about our self care which incorporates stretching.
Let’s dive into my favourite pre-walk and post-walk stretches. I exploit them myself and advocate them to all my purchasers—particularly these over 50 as a result of our ligaments, tendons and muscular tissues want just a little extra consideration than they did 30 years in the past!
These actions are sensible, fast, and efficient and are straightforward so that you can add to your strolling routine. All you want is an additional 5 minutes on the back and front of your stroll!
Pre-Stroll Stretches (Dynamic & Standing Solely)
Earlier than a stroll, you wish to transfer the muscular tissues—not maintain static stretches. These dynamic stretching strikes assist to extend blood movement and vary of movement in your joints whereas prepping your physique for motion.
1. Standing Hip Circles
This one’s to your hip joints—nice for loosening up stiffness.
Learn how to do it: Stand tall, palms in your hips. Slowly elevate your proper leg in a round movement (like you’re lifting it up and over a step stool). After which convey it again the opposite route. Do it 5 instances on the best after which repeat on the left leg.
Why it helps: Warms up the hip sockets and decrease again space and gently prompts your core.
2. Toe Contact Reaches
I’m not speaking in regards to the static sort—this one will get your hamstrings shifting.
Learn how to do it: Stand with toes shoulder-width aside. Attain each arms as much as the sky, then sweep them down towards your toes in a flowing movement. Repeat 10 instances.
Why it helps: Warms up the hamstrings, glutes, decrease again and higher again whereas encouraging circulation. Additionally opens up your shoulders.
3. Standing Aspect Stretch
A delicate aspect bend that wakes up your backbone and obliques.
Learn how to do it: Attain your arms overhead, then gently lean to 1 aspect. Come again to heart, and lean the opposite manner. Repeat 5 instances both sides.
Why it helps: Opens up the perimeters of the physique and helps with torso muscular tissues used throughout strolling.
4. Standing Knee Hugs
We’re concentrating on the hips and glutes with this one.
Learn how to do it: Stand tall. Deliver one knee up towards your chest, hugging it together with your arms for a second or two, then launch and change sides. Alternate for 10 whole reps.
Why it helps: Prompts the hip flexors and glutes whereas difficult steadiness a bit (at all times factor!).
5. Calf Raises
Don’t neglect these calf muscular tissues—they do a whole lot of work when you stroll!
Learn how to do it: Stand with toes hip-width aside. Slowly rise onto your toes, then decrease again down. Do 10-15 reps.
Why it helps: Strengthens your decrease legs and promotes circulation earlier than you hit the path.
Put up-Stroll Stretches (Light, Grounded & Static)
Now that your physique is heat, it’s the right time to go deeper. These stretches are designed to launch stress, lengthen muscular tissues and assist restoration put up exercise.
1. Toe Contact Maintain
Sure, once more! However this time it’s a maintain.
Learn how to do it: With toes hip width aside, gently fold ahead out of your hips and attain towards your toes. Let your head and neck calm down. Maintain for 30 seconds.
Why it helps: A deeper hamstring and decrease again launch after your stroll.
2. Deep Squat (aka Yoga Squat)
This one’s my go-to for opening the hips.
Learn how to do it: Stand with toes barely wider than hips, toes barely out. Sink your hips down towards the ground, bringing your palms to prayer place at your chest. Elbows can gently press into your knees.
Why it helps: Stretches your hips, ankles, and decrease again—and feels superb after strolling hills or inclines.
3. Cat-Cow Stretch
Excellent for spinal mobility and relieving low again stiffness.
Learn how to do it: Come onto all fours. Inhale and arch your again (cow), lifting your chest. Exhale and spherical your backbone (cat), pulling your stomach button up. Repeat for 5-10 rounds.
Why it helps: Releases stress in the complete again and improves spinal mobility.
4. Runner’s Lunge
The last word hip flexor stretch—particularly vital for those who sit so much too.
Learn how to do it: The 1st step foot ahead right into a lunge, protecting the again leg prolonged and hips low. Place palms on both aspect of the entrance foot or in your knee. Maintain for 30 seconds, then change sides.
Why it helps: Stretches the hip flexors, quads, and groin—areas that get tight from strolling and sitting.
Strolling is among the finest types of train, particularly for ladies in midlife. However for those who’re logging a number of miles like I do every day, don’t skip the stretches. A number of additional minutes could make an enormous distinction in how your physique feels and features.
Whether or not you’re an influence walker, a canine walker, or simply making an attempt to maneuver extra persistently—assist your physique with mobility and restoration. Your hips, hamstrings, and again will thanks.
