5 Simple Stretches for a Better Walking Experience

Image Name: Stretching Exercises

Image Credit: Times of India

Walking is probably one of the most effortless ways to increase your health and well-being. Whether you’re walking around your local park, hiking on a nature trail, or just walking to stay fit, preparing the body for stretches before walking will help improve walking experience as well as provide safety measures against injury. The following blog post shall take you through five key stretching exercises to do just before walking.

Stretching Before Walking is Important

Doing stretches before you walk is important for several reasons. 

• Number one: it gets blood flowing into muscles, which will be more pliable and thus much less likely to hurt.
• Number two: stretching gets your body ready for the movements you are going to do with-the better you feel, the higher flexibility you can perform-and improves performance.
• Lastly, stretching will reduce stiffness and soreness in muscles after your walk, so you can enjoy whatever activity you are doing more.

Apart from all this, stretching can make one more mentally ready for a walk. It helps ease one out of focusing on everyday stressors and into the rhythm of walking. This mental preparation makes you enjoy walking far more than just exercising; it is a mindful time for relaxation.

1. Neck Stretches

Start by stretching your neck. It is the area most people have tension from, especially after an entire day sitting in a chair at work.

How to Do It:

• Sit or stand with your back straight.
• Tilt your head so one ear is close to your shoulder
• Hold for 15-30 seconds where you feel the stretch on the other side of your neck
• Switch to the other side.
• Neck stretches relax and smooth out the gait, keeping the posture smooth with every stride.

2. Shoulder Rolls

Do this immediately after doing your neck stretches; tight shoulders might also be a cause for your pain while walking.

How to Do it:

• Stand with your feet shoulder-width apart.
• Breathe deeply and lift your shoulders toward your ears.
• Exhale slowly as you roll your shoulders back and down in a circular motion.
• Repeat 10-15 repetitions and reverse direction.
• Shoulder rolls will unravel some of that tension and open up your top body for improved circulation; so start to walk with a relaxed mindset.

Image Name: Pre-Walking Stretching

Image Credit: Deposit Photos

3. Arm Swings

Once your shoulders are warmed up you can then move on to the next step, which is moving your arms. You need to get your upper body moving and in a ready position to execute the walking motion.

How to Do it:

• Start by standing with your feet shoulder-width apart
• Hold your arms straight out from your sides shoulder height.
• Stretch your arms forward and cross them over to your chest, then return to the staring position.
• Repeat for 10 to 15 swings.
• Arms swings warm up not only your arms but also your chest opening it to breathe deeper while walking.

4. Hip Flexor Stretch

Now, let’s work on your hips, which just so happen to be very important in your walking gait. Tight hip flexors can actually impede your flow of movement.

How to Do It:

• Stand with your feet together.
• Step your right foot back into a lunge position, keeping your left knee over your ankle.
• Lower your hips toward the ground while keeping your back straight.
• Hold for 15-30 seconds, then switch legs.
• This stretch increases flexibility in your hip flexors and helps promote better posture for walking .

5. Calf Raises

Last but not the least, we have the calf muscles which are essential in giving you a strong stride.

How to Do It:

• Step 1: Stand with feet a little wider than shoulder-width apart.
• Slowly lift your body onto the balls of the feet and uplift your heels.
• Holding briefly at the top, lower your heels to the ground.
• Repeat for 10-15 reps

Calf raises stretch and strengthen your calf muscles before walking can prepare them for impact and motion from walking.

Conclusion
These five stretches can form part of a pre-walk routine, which will contribute significantly to the walk. They prevent injury and improve flexibility, making the exercise more enjoyable. Consistency is the name of the game; stretch regularly when walking to see maximum benefits.

And next time you do go out for a stroll down the street, be sure to take some time before heading out to warm up your muscles. I am sure your muscles would appreciate it and walk ready to grasp the world. Happy walking!