Walking Stretches
Created by Bob and Jean Anderson, co-authors of the book. Stretching. |
Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5-30 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch.
After holding the easy stretch, move a fraction of an inch farther into the stretch until you feel mild tension again. This is the developmental stretch which should be held for 5-30 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are over-stretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility.
Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch, stretch relaxed and limberness will become just one of the many byproducts of regular stretching.
* Note: if you had had any recent surgerry, muscle, or joint problem, please consult our personal health care professional before starting a stretching or exercise program. |
| Before |
 |
1. To stretch your calf, stand a little way off from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you leaving the other leg straight behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to place the heel of the foot of the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch both legs.
2. Now to stretch the soleus and Achilles tendon, slightly bend the back knee, keeping the foot flat. This gives you a much lower stretch which is also good for maintaining or regaining ankle flexibility. 15 seconds, each leg. This area needs only a slight feeling of stretch. |
|
| 3. Stand a little ways from a solid support and lean on it with your forearms, head resting on hands. Bend one leg und place your foot on the ground in front of you, with the other leg straight behind. To stretch the outside of your hip, slightly turn the front of your right hip to the inside. Then project the side of your right hip to the inside. Then project the side of your right hip to the side as you lean your shoulders very slightly in the opposite direction of your hips to create the stretch. Hold an even stretch for 30 seconds. Do both legs. Keep foot of back leg pointed straight ahead with heel flat on the ground. |
|
|
|
4. Opposite hand to opposite foot — quads and knee stretch. Hold top of left foot (from inside of foot) with right hand and gently pull, heel moving toward buttocks. The knee bends at a natural angle in this position and creates a good stretch in knee and quads. Especially good to do if you have had trouble or feel pain stretching in the hurdle stretch position leaning back, or when pulling the right heel to butt with the right (same) hand. Pulling opposite foot does not create any adverse angles in the knee and is especially good in knee rehab and with problem knees. Hold for 30 seconds. Do both legs. |
|
| 5. Put the soles of your feet together with your heels a comfortable distance from your groin. Now, put your hands around your feet and slowly pull yourself forward until you feel an easy stretch in the groin. Make your movement forward by bending from the hips and not from the shoulders. If possible, keep your elbows on the outside of your lower legs for greater stability during the stretch. Hold a comfortable stretch for 30-40 seconds. |
 |
|
 |
6 & 7. Sit with your right leg straight. Bend your left leg, cross your left foot over and rest it to the outside of your right knee. Then bend your right elbow and rest it on the outside of your upper left thigh, just above the knee. During the stretch use the elbow to keep this leg stationary with controlled pressure to the inside. Now, with your left hand resting behind you, slowly turn your head to look over your left shoulder, and at the same time rotate your upper body toward your left shoulder, and at the same time rotate your upper body, think of turning your hips in the same direction (though your hips won’t move because your right elbow is keeping the left leg stationary). This should give you a stretch in your lower back and side of hip. Hold for 15 seconds. Do both sides. Don’t hold your breath; breathe easily. |
|
| 8. To stretch the upper hamstrings and hip, hold on to the outside of your ankle with one hand, with your other hand and forearm around your bent knee. Gently pull the leg as one unit toward your chest until you feel an easy stretch in the back of the upper leg. You may want to do this stretch while you rest your back against something for support. Hold for 30 seconds. Make sure the leg is pulled as one unit so that no stress in felt in the knee. |
|
|
|
9. Sit with your right leg bent, with your right hell just to the outside of your right hip. The left leg is bent and the sole of your left foot is next to the inside of your upper right leg. (Try not to let your right foot flare out to the side in this position.) Now slowly lean straight back until you feel an easy stretch in your right quadriceps. Use hands for balance and support. Hold an easy stretch for 30 seconds. Do not hold any stretches that are painful to the knee. |
|
| 10. After stretching your quads, practice tightening the buttocks on the side of the bent leg as you turn the hip over. This will help stretch the front of your hip and give a better overall stretch to upper thigh area. After contracting the butt muscles for 5-8 seconds relax, then continue to stretch quads for another 15 seconds. |
|
|
|
11 & 12. Next, straighten your right leg. The sole of your left foot will be resting next to the inside of your straightened leg. Lean slightly forward from the hips and stretch the hamstrings of your right leg. Find an easy stretch and relax. If you can’t touch your toes comfortably, use a towel to help you stretch. Hold for 50 seconds. Do not lock your knee. Your right quadriceps should be soft and relaxed during the stretch. Keep your right foot upright with the ankle and toes relaxed. |
|
| 13. Place both hands shoulder width apart on a fence or ledge and let your upper body drop down as you keep your knees slightly bent (1 inch). Your hips should be directly above your feet. To change the area of the stretch, bend your knees just a bit more and/or place your hands at different heights. Find a stretch that you can hold for at least 30 seconds. This will take some of the kinks out of a tired upper back. The top of the refrigerator or a file cabinet are good to use for this stretch. (Remember to always bend your knees when coming out of this stretch.) |
|
|
|
14. In a standing or sitting position, interlace your fingers above your head. Now, with your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders, and upper back. Hold stretch for 15 seconds. Do not hold your breath. This stretch is good to do anywhere, anytime. Excellent for slumping shoulders. |
|
15 & 16. With arms overhead, hold the elbow of one arm with the hand of the other arm. Keeping knees slightly bent (1 inch), gently pull your elbow behind your head as you bend from you hips to the side. Hold an easy stretch for 10 seconds. Do both sides. Keeping your knees slightly bent will give you better balance and will protect your back. |
|
|
|
17. The next stretch is done with your fingers interlaced behind your back. Slowly turn your elbows inward while straightening your arms. An excellent stretch for shoulders and arms. This is good to do when you find yourself slumping forward from your shoulders This stretch can be done at any time. Hold for 5-15 seconds. Do twice. |
After |
| 1. Relax with your knees bent and the soles of your feet together. This comfortable position will stretch your groin. Hold this for 60 seconds. |
|
|
|
2. Interlace your fingers behind your head and rest your arms on the mat. Using the power of your arms, slowly bring your head, neck, and shoulders forward until you feel a slight stretch. Hold an easy stretch for 5 seconds. Repeat three times. Do not overstretch. |
|
| 3 & 4. Shoulder Blade Pinch: From the bent-knee position, pull your shoulder blades together to create tension in the upper back area. (As you do this your chest should move upward.) Hold this controlled tension for 4-5 seconds, then relax and gently pull your head forward as shown in stretch #2. This will help release tension and allow the neck to be stretched effectively. |
|
|
|
5. Next straighten both legs and relax, then pull your left leg toward your chest. For this stretch keep the back of your head on the mat if possible, but don’t strain. Hold an easy stretch for 30 seconds. Repeat, pulling your right leg toward your chest. |
|
| 6. From a bent knee position, interlace your fingers behind your head and lift the left leg over the right leg. From here, use your left leg to pull your right leg toward the floor until you feel a stretch along the side of your hip and lower back. Stretch and relax. Keep the upper back, shoulders and elbows flat on the floor. The idea is not to touch the floor with your right knee, but to stretch within your limits. Hold for 30 seconds. Repeat stretch for other side. |
|
|
|
7. Bend your leg and with your opposite hand, pull that bent leg up and over your other leg as shown above. Turn your head to look toward the hand of the arm that is straight (head should be resting on the floor). Make sure the back of your shoulders are kept flat on the floor. Now, using your hand on your thigh (resting just above the knee), pull your bent leg down toward the floor until you get the right stretch feeling in your lower back and side of hip. Keep feet and ankles relaxed. Hold a comfortable stretch for 30 seconds, each side. |
|
| 8 & 9. Straighten out your arms and legs. Point your fingers and toes a you stretch a far as you can. Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds. |
|
|
|
10. With your right foot resting to the outside of your left knee, pull you knee across your body toward your opposite shoulder until an easy stretch is felt on the side of the hip. Hold for 30 seconds. Do both sides. |
|
| 11. With legs bent under you, reach forward with one arm and grab the end of the mat, carpet or anything you can hold onto. If you can’t grab onto something just pull back with your arm straight while pressing down slightly with your hand. Do likewise pulling on end of mat. Hold stretch for 20 seconds. Stretch each side. Don’t strain. You should feel the stretch in your shoulders, arms, sides and upper back, or even in your lower back. |
|
|
|
12. As shown in the drawing above, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now, without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch should be felt in front of the hip and possibly in your hamstrings and groin. This will help relieve tension in the lower back. Hold the stretch for 30 seconds. |
|
| 13. With your feet shoulder width apart and pointed out to about a 15° angle, heels on the ground, bend you knees and squat down. If you have trouble staying in this position, hold onto something for support. It is a great stretch for your ankles, Achilles tendons, groin, lower back and hips. Hold this stretch for 30 seconds. Be careful if you have had any knee problems. If pain is present, discontinue this stretch. |
|
|
|
14. Opposite hand to opposite foot—quads and knee stretchy. Hop top of left foot (from inside of foot) with right hand and gently pull, heel moving toward buttocks. The knee bends at a natural angle in this position and creates a good stretch in knee and quads. Especially good to do if you have had trouble or feel pain stretching in the hurdle stretch position leaning back, or when pulling the right heel to butt with the right (same) hand. Pulling opposite hand to opposite foot does not create any adverse angles in the knee and is especially good in knee rehab and with problem knees. Hold for 30 seconds. Do both legs. |
|
15 & 16. To stretch your calf, stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you leaving the other leg straight behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch both legs.
Now, to stretch the soleus and Achilles tendon, slightly bend the back knee, keeping the foot flat. This gives you a much lower stretch, which is also good for maintaining or regaining ankle flexibility. 15 seconds for eac leg. This area needs only a slight feeling of stretch. |
|
|
|
With your thumbs, massage up and down the longitudinal arch of your foot. Use circular motions with a good amount of pressure to loosen tissues. Do both feet. Always massage your feet for 2-3 minutes before and after activity or after sitting or standing for long periods of time. This will reduce unwanted tension and keep the feet and legs feeling good.
Elevate your feet. It is great for circulation and revitalization of tired legs and mind. Your lower back should be flat and not arched or off the floor. Do not elevate your feet for too long in the beginning. Gradually increase the time (1-5 minutes or longer). |
|
