Daily Stretching for Walkers


Have you added walking to your exercise regimen?  Are you thinking about adding some walking in?  Let’s get you stretching.  I advise that you do these after you have done some walking around home.  Just to get the muscles warmed up so that you don’t pull a muscle.  Stretching without warming up at all is like trying to stretch an old rubber band.  It could very easily tear.  Now that you have walked around home a little bit, let’s get stretching.

  1. Squat with a Reach – standing on both legs with feet just wider than shoulder width and chest tall. Squat by sticking your butt back and keeping your chest up.  At the bottom of your squat reach forward with both hands.  Repeat 10 times for 2 sets.
  2. Warrior II – stand with your feet wider than shoulder-width apart and toes pointed straight ahead. Turn your right foot to the right, keeping your pelvis facing the front.  Raise your arms out to the sides and lower your pelvis to the floor by bending the right knee until it is positioned over the right foot.  Gaze over your right middle finger and take 4 deep breaths.  Repeat on other side.
  3. Walker’s Arms – standing with one foot in front of the other with soft knees, draw in your belly button and alternate forward and backward movement with the arms. Elbows should be bent at a 90⁰  Repeat 20 forward movements on each arm then switch so your other foot is in the front.
  4. Plank – assume the top of a push-up position, making sure your hands are directly under the shoulders and legs are held hip-width apart. Draw in your belly button and hold your back in a straight position.  Hold this position for 30 seconds for 3 repetitions.
  5. Super Hero – assume a four-point position on your hands and knees. Hands should be directly below shoulders and knees hip-width apart.  Extend your right arm out front and left leg behind you.  Hold this position for 20 seconds, then switch to left arm out front and right leg behind you hold for 20 seconds.  Repeat five times on each side.
  6. Walking Knee Hugs – standing tall, walk forward while hugging one knee to your chest. Alternate knees with each step forward.  Be sure your back stays straight and allow the foot on the floor to raise onto the toe.  Repeat 10 knee hugs on each leg.
  7. Triangle – stand with your feet 3-4’ apart, toes pointed straight ahead. Arms out to a “T.”  Keeping your belly facing forward and turn your right foot to the right.  Bring your right hand towards the right big toe while the left-hand points towards the ceiling.  Look up towards the ceiling for 5 deep breaths.  Return to the upright position.  Repeat to the left side.
  8. Downward Dog – assume a four-point position. With shoulders over hands and back straight curl the toes under while lifting the hips up and back as you straighten the legs.  Breathe in the pose while allowing your head to in a relaxed position and attempting to bring the heels to the floor.  Hold the pose for 5 breaths, can also add in walking your feet in place.
  9. Supine Spinal Twist – laying on your back, lay your arms out in a “T,” bring your right knee up to a 90⁰ angle and drop it to your left side, turn your head to look down your right arm to your fingertips. Hold this for 6 breaths.  Bring your right knee back up and lay down your right leg.  Repeat with the left leg.  Alternatively, you can bring up both knees to a 90⁰ angle and drop them to the left and then the right.

Now that you have your morning stretches done, you are ready to get your day going.

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