Great Post-walk Stretch Routine

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#1 – Standing Quad Stretch

Stand upright with one hand against the wall or hold on to a walking stick for balance, maintaining good alignment with your head, shoulders and hips. Bring one heel up against your seat, holding your foot with your hand. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.

Standing Quad Stretch

Start off with one set of 2 repetitions on each side, holding for 20 seconds. The intensity is light. The purpose of this exercise is to stretch out the quads.


#2 – Standing Hamstring Stretch

Begin in an upright standing position with one hand against the wall or hold on to a walking stick for balance. Hinge through your hips as you straighten one leg out front, pointing your toes toward the ceiling. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.

Standing Hamstring Stretch

Start off with one set of 2 repetitions on each side, holding for 20 seconds. The intensity is light. The purpose of this exercise is to target the hamstrings.


#3 – Standing Calf Stretch

Begin in an upright standing position with your hands against the wall or hold on to a walking stick for balance. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee and straighten your back leg. Maintain good alignment with your head, shoulders, and hips. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.

Standing Calf Stretch

Start off with one set of 2 repetitions on each side, holding the position for 20 seconds. The intensity of this exercise is light. The purpose of this exercise is to target the calf muscles.


#4 – Cross-over Leg Stretch

Start in an upright sitting position. Cross one leg over placing the heel on the opposite knee. Looking for a stretch in the hip and joint area, push the bended knee toward the floor for added pressure. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.

Cross-over Leg Stretch

Start off with one set of 2 repetitions on each side, holding the position for 20 seconds. The intensity of this exercise is light. The purpose of this exercise is to target the muscles around the hips, specifically the rotators of the hips.

If you are looking for some great exercises after walking, give these four exercises a go.

If you want to lose weight, less stressed, be more motivated and excited about life, then check out the 11 Daily Stretches to Feel and Look Amazing program.