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These simple body movements are great to do before and after a walk to get your joints and muscles feeling strong and mobile!
#1 – Quad Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips and legs. Bring one heel up against your seat and hold your foot with your hand. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.
Quad Stretch
#2 – Hamstring Stretch
Begin in an upright standing position with your feet shoulder-width apart. Hinge through your hips and bend your upper body forward as you straighten one leg in front of your body, pointing your toes upward. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.
Hamstring Stretch
#3 – Calf Stretch
Begin in an upright standing position with your hands against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee and straighten your back leg. Maintain good alignment with your head, shoulders and hips. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.
Calf Stretch
#4 – Full Body Openers
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders and hips. Bend your knees and hinge through your hips to move into a deep squat, then raise up, lifting your arms overhead and slightly arching your back at the top position. Return to the starting position and repeat the movement.
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Full Body Openers
#5 – Marches
Stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips and legs. Engage your core and lift one knee, ideally to hip-height, as you counter the movement by raising your opposite arm. Repeat the movement on the opposite side.
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Marches
