Walk at Home

Walk It Out, Then STRETCH It Out!

Don't forget this important part of every workout!

One component of exercise that is often neglected is stretching.  Many claim they don’t have enough time for that 15 minute mile let alone those 5 extra minutes to stretch.  Stretching isn’t just for athletes and dancers.

The plain truth is that everyone in needs to stretch.  If you’re not stretching, here’s what you’re missing:

BENEFITS of STRETCHING:

• Improves your Range of Motion
• Reduces injury
• Prevents muscle soreness
• Increases flexibility
• Releases tension

Without flexibility our bodies can become stiff, our posture becomes less than ideal, our muscles become imbalanced, and our joints become prone to pain and injury. Extending our muscles, allowing for full range of motion around a joint, is the definition of flexibility. An easy-to-do stretch routine AFTER a brisk walk is a smart way to end your workout because muscles are warm and pliable after cardio exercise.

Forward Bend with Chair (stretches your hamstrings, the muscles in the back of your legs)

1. Stand behind a chair and place your hands on the top of the chair back.
2. Step your feet back from the chair as your upper body lowers parallel with the floor.
3. Next walk your hands down the chair - to your deepest stretch point - hold for 10 to 20 seconds.
4. Walk hands back up the chair.
5. Repeat.

Calf Stretch (stretches your calf muscles, the muscles in your lower leg)

1. Using a chair to balance, stand with your feet shoulder-width apart.
2. Step forward with your right foot.
3. Lean forward as your body weight shifts to your right leg. This elongates the left calf muscles.
4. Hold for 10 to 20 seconds.

Standing Reach (stretches your upper body, core, back and chest)

1. Stand with your feet shoulder-width apart.
2. Raise both hands out to your sides and continue to stretch with your hands over-head.
3. Hold 10 to 20 seconds. This stretches the core and waistline.
4. Bring your hands down half-way. Arms are now fully extended out to the sides.