9 simple stretching exercises you must try before walking

9 simple stretching exercises you must try before walking | XpertsReviews.com

Before you take your morning walk, be sure to incorporate basic stretching exercises into your workout. Here are some ways it will help you achieve your fitness goals.

Walking is a great way to improve cardiovascular health, improve mood and lose weight. However, starting your walk with basic stretching exercises will greatly improve your experience and prevent injury. Stretching exercises warm up your muscles and help improve your range of motion and flexibility, preparing them for the physical demands of walking. Prioritizing flexibility and a proper warm-up will help you have a safer and more satisfying walking experience. Discover some powerful and simple stretching exercises you can incorporate into your pre-walk routine to make your walks more enjoyable and less likely to cause discomfort.

What are stretching exercises?

Stretching exercises are a type of physical activity that involves lengthening a muscle or tendon as much as possible. They are frequently used to increase flexibility, range of motion and muscle flexibility. This can help relieve muscle tension, discomfort and posture, as found in a study published in the Journal of Physiotherapy. There are two types of stretching: static and dynamic. Static stretching involves holding a stretch for an extended period of time, while dynamic stretching involves moving the muscle through its range of motion.

Stretching exercises help improve your walking experience by preventing injuries. Image courtesy: Adobe Stock

Stretching exercises before walking: are they effective?

Yes, stretching before walking can help. It increases mobility, allowing a greater range of motion in your joints and muscles, thereby improving your walking rhythm and efficiency, as revealed in a study published in the International Journal of Sport and Physiotherapy. Stretching exercises also stimulate blood flow to your muscles, providing them with oxygen and vital nutrients to help them prepare for activity. Additionally, it helps warm up your muscles and minimizes the risk of injuries such as strains and pulls. Additionally, it can also help improve your posture and alignment while walking, which can improve your overall walking experience and potentially reduce discomfort.

Best Stretching Exercises Before Walking

Here are some easy and effective stretching exercises that you can follow, suggested by fitness expert Mahesh Ghanekar.

1. Hamstring Stretch

  • Stand straight with your feet hip-width apart.
  • Extend one leg in front of you, keeping it straight.
  • Bend forward from your hips, reaching for your toes.
  • Hold for 30 seconds, then switch legs.

2. Quadriceps stretch

  • Stand up straight, holding onto a wall or chair for balance.
  • Bend one knee, bringing your heel toward your butt.
  • Use your hand to gently bring your heel closer to your butt.
  • Hold for 30 seconds, then switch legs.

3. Calf stretch

  • Stand facing a wall, placing one foot behind you with the heel on the floor.
  • Lean forward, keeping your back leg straight.
  • Hold for 30 seconds, then switch legs.

4. Hip Flexor Stretch

  • Kneel on one knee and place the other foot flat in front of you.
  • Keep your back straight and your torso straight.
  • Gently push your hips forward until you feel a stretch in the front of your hip.
  • Hold for 30 seconds, then switch legs.

5. Groin stretch

  • Sit or stand with your legs apart.
  • Gently lean forward, reaching toward the floor between your legs.
  • Hold for 30 seconds.

6. Lunge

  • Step forward with one leg, bending both knees at a 90-degree angle.
  • Keep your back straight and core engaged.
  • Hold for 30 seconds, then switch legs.
how to do lunges while walking
Walking lunges are a great way to strengthen your legs. Image courtesy: Adobe Stock

7. Arm Circles

  • Extend your arms out to the sides.
  • Swing your arms forward in a circular motion for 30 seconds, then reverse the direction.

8. Neck Rolls

  • Gently tilt your head to one side, then the other.
  • Roll your head in a circular motion, then reverse direction.

9. Torso Twists

  • Stand with your feet shoulder-width apart.
  • Turn your torso from side to side, keeping your hips and legs still.

Potential Risks of Stretching Exercises

Although it is generally safe and beneficial, there are some potential risks:

  • Excessive stretching can cause muscle soreness or even minor tears.
  • Improper stretching techniques or stretching beyond your limits can lead to injuries such as strains or sprains.
  • Stretching can sometimes cause a temporary drop in blood pressure, leading to dizziness.
  • People with certain medical conditions, such as arthritis or joint problems, may experience discomfort or pain when stretching.

It’s important to listen to your body and stop stretching if you feel pain. If you have any concerns or experience side effects, consult a healthcare professional or qualified fitness instructor.

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Related FAQs

How long should I stretch before walking?

Aim for 5 to 10 minutes of stretching before your walk. This allows enough time to warm up your muscles and improve their flexibility without negatively affecting your walking performance.

Is it also necessary to stretch after walking?

Yes, stretching after walking is beneficial. It helps cool your muscles, improve flexibility and reduce muscle soreness.

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