9 simple stretching exercises to try before walking

Walking is a great way to improve your cardiovascular health, boost your mood, and lose weight. However, starting your walk with basic stretching exercises can greatly improve your walking experience and prevent injury. Stretching exercises warm up your muscles, improve range of motion and flexibility, and prepare you for the physical demands of walking. By prioritizing flexibility and a proper warm-up, you can have a safer and more satisfying walking experience. To make walking more enjoyable and less uncomfortable, check out some powerful and easy stretching exercises you can incorporate into your pre-walk routine.

What is a stretching exercise?

A stretching exercise is a type of physical activity that involves stretching a muscle or tendon to its maximum length. It is often used to increase flexibility, range of motion, and muscle flexibility. It may help improve muscle tension, discomfort, and posture, as found in a study published in the Journal of Physiotherapy. There are two types of stretching: static stretching and dynamic stretching. Static stretching involves holding a stretch for an extended period of time, while dynamic stretching involves moving a muscle through its full range of motion.

Is stretching exercise before walking effective?

Yes, stretching before walking helps. As found in a study published in the International Journal of Sports and Physical Therapy, it improves mobility, increases the range of motion of joints and muscles, and improves the pace and efficiency of walking. Stretching exercises also increase blood flow to the muscles, providing them with necessary oxygen and nutrients to help prepare them for activity. Additionally, it warms up your muscles and minimizes the chance of injuries such as strains and pulls. Additionally, it can help improve posture and alignment while walking, which may improve your overall walking experience and reduce discomfort.

Best stretching exercises before walking

Here are some easy and effective stretching exercises suggested by fitness expert Mahesh Ghanekar.

1. Hamstring stretch

• Stand tall with your feet hip-width apart.
• Extend one leg in front of you and keep it straight.
• Lean forward from your hips and reach for your toes.
• Hold for 30 seconds, then switch legs.

2. Quadriceps stretch

• Stand tall and hold onto a wall or chair for balance.
• Bend one knee and bring your heel close to your butt.
• Use your hands to slowly bring your heels toward your buttocks.
• Hold for 30 seconds, then switch legs.

3. Calf stretch

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

4. Hip flexor stretches

• Place one knee up and the other foot flat in front of you.
• Keep your back straight and your torso upright.
• Slowly push your hips forward until you feel a stretch in the front of your hips.
• Hold for 30 seconds, then switch legs.

5. Groin stretch

• Sit or stand with your legs wide apart.
• Slowly lean forward and reach for the ground between your feet.
• Press and hold for 30 seconds.

6. Lunge

• Step one leg forward and bend both knees at a 90-degree angle.
• Keep your back straight and your core engaged.
• Hold for 30 seconds, then switch legs.

7. Arm circle

• Stretch your arms out to your sides.
• Rotate your arms forward in a circular motion for 30 seconds, then rotate in the opposite direction.

8. Neck roll

• Tilt your head slightly to one side, then to the other.
• Rotate your head in a circular motion, then reverse direction.

9. Torso twist

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

Potential risks of stretching exercises

Although generally safe and beneficial, there are some potential risks.

• Overstretching can cause muscle soreness and minor tears.
• Improper stretching methods or stretching beyond your limits can lead to injuries such as muscle strains and sprains.
• Stretching can temporarily lower your blood pressure and cause you to feel dizzy.
• People with certain medical conditions, such as arthritis or joint problems, may experience discomfort or pain while 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, please consult your health care professional or qualified fitness instructor.