Make stretching exercises as part of your walking routine
Gentle stretching should be part of your walking routine. It will add flexibility and can make walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, don’t stretch cold muscles or you risk pulling them.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Leg Swings
From a standing position lean forwards against a wall or lamppost face forward. Gently swing one leg in front of the other like a pendulum – gradually swinging higher.
Head Circles
Lean your head to one side then gently roll your head around to the other side – with your ear ending near your shoulder. Roll your head backwards and forwards from these 2 positions several times
Arm Circles
Hold one arm out to your side – palm facing upward and rotate arm around 10-15 sides then alternate arms.
Hip Stretch
Stand up and take a half step back with your right foot. Bend your left knee and shift your weight back to your right hip until you feel the stretch. Hold for 10 seconds then alternate legs.
Quads Stretch
Stand erect holding a lamppost or leaning against a wall for support. Lift one leg behind you so you can grasp your foot with your opposite arm – keep straight and push your knee gently back as far as you can. Hold for 20 seconds then switch legs.
Calf Stretch
From standing lean forward against a wall or bench with one leg in front of the other and push to stretch your rear leg – hold for 20 seconds
Leg Extensions
Stand by a wall or lamppost and hold upright with one hand for balance. Bend one leg at the knee and extend and swing this leg back and behind – repeat action 10 times then switch legs
