No walking routine is complete without a stretching routine. But should you stretch before you walk, or afterwards? I’ll always remember what one of my high school gym teachers told me: Think of your muscles as pasta. Uncooked, it’s brittle and doesn’t bend easily without snapping. But warm it up, and it’s soft and malleable. You should always aim to do light cardio — about 10 to 15 minutes of walking — before your stretching routine.
Here are three great walking stretches from McMaster University — they’re easy to do, and over time, they’ll increase your flexibility and prevent injury:
Quadriceps Stretch
STANDING OPTION
Put your left hand against a wall for stability. With your right hand, hold your right ankle and bring it towards your buttocks (your left knee should be slightly bent and your hips slightly forward).SEATED OPTION
Sit on the edge of a sturdy chair. Lower your knee toward the floor and press it back under the chair.Hamstring Stretch
STANDING OPTION
Stand with your left leg on a chair or a stable object that is a comfortable height. Your supporting leg should be slightly bent. Keep your back straight. Slowly bend towards the lifted leg until you feel the stretch at the back of your elevated leg.SEATED OPTION
Sitting on the ground, extend your left leg (left knee should be slightly bent). Bend your right leg so that your knee is pointing outward and the sole of your shoe is touching the inside of your left leg. Slowly lean forward, bending from you hips, until you feel the stretch in the back of your left leg.Calf Stretch
STANDING OPTION
Stand about three feet from a wall. Lean forward and put your hands against the wall at shoulder height (don’t bend at the waist). Put one foot forward (both knees should be slightly bent). Keeping both heels on the ground, lean your body slowly torward the wall.SEATED OPTION
Sitting on a chair, plant one heel on the floor and gently lift your toes up and back as far as you can.
And stop by Chatelaine Walks for more: common walking injuries and how to treat them, foods that’ll protect your body and prevent injury, and how to relieve tension by giving yourself a massage.
