Stretching guide

Stretching is a very important aspect of a good walking program -- don’t neglect it. It doesn’t take much time and is critical for good walking form and injury prevention.

Stretch prior to and after every training walk, and add another five minutes of stretching after every 60 minutes of walking.

A few general stretching tips:

• Stretching should be done slowly
• Never bounce or force a stretch
• Hold each stretch for at least 10 seconds
• Breathe deeply while stretching; with the exhale, gently try to stretch a little farther
• Don't worry about how far you stretch; regular stretching will increase your flexibility
• Stretching should always feel good

1. Calf stretch
   Stand a few inches from a wall, leaning your forearms on it with your head down. Slide your left leg back away from the wall, keeping the heel on the ground, until you feel a stretch in your left calf. Hold for 20 seconds; repeat on right leg.
2. Quad & knee stretch
   Stand a few inches from a wall and balance yourself with your left hand. Bend your left leg up behind you and grasp the top of your left foot with your right hand, gently pulling your heel toward your buttocks. Hold 10-15 seconds; repeat on other side.
3. Groin stretch
   Sit with the soles of your feet together at a comfortable distance. Hold your feet and slowly pull your torso toward them, bending from the hip, not the shoulders. Hold 15-20 seconds.
4. Hamstring stretch
   Sit with your left leg straight in front of you and the sole of your right foot resting on your left inner thigh. Slowly and gently lean forward from the hips toward your left foot. Do not lock your left knee -- it should always be slightly bent. You can increase this stretch by wrapping a towel around your left foot and using it to gently pull your torso closer. Hold for 15 seconds. Repeat with right leg.
5. Upper hamstring & hip stretch
   From a seated position, bend your left leg up toward your chest, using one hand on your left ankle and the other around your bent knee (you may choose to lean against a wall for support). Pull the entire leg toward you and hold for 15-20 seconds. Repeat with right leg.
6. Back & body stretch
   With hands shoulder-width apart, grasp the top of a ledge, refrigerator, file cabinet, or anything firmly rooted that is slightly taller than you. With your hips directly above your feet and your knees slightly bent, let your body "drop" so that your hands and arms are bearing most of your weight. Hold for at least 20 seconds.
7. Shoulder stretch
   Raise your shoulders toward your ears, tensing the muscles in your shoulders and neck; hold for 5 seconds and then relax. Repeat 3-4 times.
8. Chest stretch
   Interlace your fingers above your head, palms facing upward. Push your arms slightly back and up; hold for 10 seconds. Repeat 3-4 times.
9. Triceps and side stretch
   Reach arms overhead and grasp left elbow with right hand. Bend your left arm behind your back and gently pull your elbow behind your head. Keeping knees slightly bent, bend your torso to the right as you continue to pull your elbow. Hold 10 seconds; repeat on other side.

WSOC