Different Stretches Before Walking

Stretching before walking can reduce the risk of injury, increase flexibility and increase blood flow to muscles. Before stretching, it is important to warm up the body by walking slowly while gently swinging your arms for about five minutes. Hold stretches steadily for about 10 to 60 seconds without bouncing. Cool down after walking by slowing your pace for a few minutes, depending on the intensity of your walk. Finish the workout with a final series of stretches.

  1. Toe Points

    • Lift one foot off the ground, balancing on the other leg. Hold a chair, tree or bench for support if needed. Gently point the toes toward the ground and hold for a few seconds. Then flex the foot with toes pointed upward and hold for a few more seconds. Repeat five to 10 times, then switch feet.

    Ankle Circles

    • Perform this exercise while standing, sitting or lying on your back with one leg raised. Gently point one toe, rotating the ankle about 10 times. Switch directions for an additional 10 rotations. Repeat with the other ankle.

    The Twist

    • Stand with feet shoulder-width apart and arms lifted straight in front of you, parallel to the ground. Swing arms from side to side while keeping the lower body still. Perform several twists to loosen up the back, waist and shoulders.

    Hamstring Stretch

    • Sit in a chair or gently bend forward from the hips, with right leg extended forward. Flex toes up toward the knee. Sink into the stretch, feeling a gentle pull in the back of the thigh. Hold for 10 to 60 seconds. Repeat on the other side.

    Calf Stretch

    • Stand up straight, holding onto a chair, tree or bench. Place the left leg behind you, with the heel pressed firmly into the ground. Bend the right knee, sinking into the stretch. Feel the pull in the calf muscle of the left leg. Hold for 10 to 60 seconds, then repeat on the other side.

    Leg Swings

    • Face sideways with the left arm touching a chair, tree or bench for light support. Swing the right leg out and tap the toes in front of you, then to the side and finally to the back. Turn to the other side and repeat with the left leg.