Enhance your walks and stop accidents with my 9 important stretches for strolling, excellent for informal strollers and seasoned hikers alike.
I’m a well being coach, private coach, and lifelong advocate for motion at all ages. And considered one of 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 charge up, and simply makes me really feel good.
However right here’s the factor—in case you’re placing within the miles, even when it’s “simply strolling,” you want to be stretching. Severely. I’ve discovered the onerous method that skipping stretching workout routines can result in tight hips, cranky hamstrings, and an achy low again, particularly as we grow old.
So let’s discuss 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 greatest low-impact methods to burn energy, get your coronary heart charge up, and help your general well being. It’s mild on the joints, accessible for many health ranges, and may be finished wherever, anytime.
Plus, strolling helps with:
When you’re in midlife like me, strolling may be the right go-to cardio to remain energetic with out over-stressing your physique. However… tight muscle groups and restricted mobility can sneak in in case you’re not doing all of your half to heat up and funky down.
Why Stretching Is Non-Negotiable for Walkers
When you’ve ever seen your hips or legs getting tight throughout or after a stroll, you’re not alone. Strolling makes use of plenty of repetitive movement, and in case you’re doing it every day like I’m, you’ve bought to find time for flexibility and mobility.
Stretching can assist:
- Stop accidents (sure, walkers can get them too!)
- Enhance circulation
- Enhance vary of movement
- Relieve rigidity in overused muscle groups and reduces muscle soreness
- Help higher posture and alignment
Plus, let’s be sincere—as we age, we get tighter. Our muscle groups and ligaments and joints are growing old with us. It’s simply the reality. However, it doesn’t imply we are able to’t work on staying cellular and feeling good in our our bodies.
It’s time to start out listening to your physique in a brand new method 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 suggest them to all my shoppers—particularly these over 50 as a result of our ligaments, tendons and muscle groups want just a little extra consideration than they did 30 years in the past!
These actions are sensible, fast, and efficient and are simple 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 muscle groups—not maintain static stretches. These dynamic stretching strikes assist to extend blood circulation and vary of movement in your joints whereas prepping your physique for motion.
1. Standing Hip Circles
This one’s in your hip joints—nice for loosening up stiffness.
Methods to do it: Stand tall, palms in your hips. Slowly raise your proper leg in a round movement (like you might be lifting it up and over a step stool). After which convey it again the opposite course. Do it 5 occasions on the proper 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 variety—this one will get your hamstrings transferring.
Methods to do it: Stand with ft shoulder-width aside. Attain each arms as much as the sky, then sweep them down towards your toes in a flowing movement. Repeat 10 occasions.
Why it helps: Warms up the hamstrings, glutes, decrease again and higher again whereas encouraging circulation. Additionally opens up your shoulders.
3. Standing Facet Stretch
A mild aspect bend that wakes up your backbone and obliques.
Methods to do it: Attain your arms overhead, then gently lean to 1 aspect. Come again to middle, and lean the opposite method. Repeat 5 occasions all sides.
Why it helps: Opens up the perimeters of the physique and helps with torso muscle groups used throughout strolling.
4. Standing Knee Hugs
We’re focusing on the hips and glutes with this one.
Methods to do it: Stand tall. Carry one knee up towards your chest, hugging it along 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 stability a bit (at all times a superb factor!).
5. Calf Raises
Don’t neglect these calf muscle groups—they do plenty of work whilst you stroll!
Methods to do it: Stand with ft 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 (Mild, Grounded & Static)
Now that your physique is heat, it’s the right time to go deeper. These stretches are designed to launch rigidity, lengthen muscle groups and assist restoration publish exercise.
1. Toe Contact Maintain
Sure, once more! However this time it’s a maintain.
Methods to do it: With ft hip width aside, gently fold ahead out of your hips and attain towards your toes. Let your head and neck chill out. 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.
Methods to do it: Stand with ft 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.
Methods 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 rigidity in your entire again and improves spinal mobility.
4. Runner’s Lunge
The final word hip flexor stretch—particularly vital in case you sit rather a lot too.
Methods to do it: The first step foot ahead right into a lunge, conserving 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 without doubt one of the greatest types of train, particularly for ladies in midlife. However in case you’re logging a number of miles like I do every day, don’t skip the stretches. Just a few further 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—help your physique with mobility and restoration. Your hips, hamstrings, and again will thanks.
