COVID-19 At-Home Exercise Videos Eight walking stretches | UCHealth
Video taken from the channel: UCHealth
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Stretching Routine for Walkers. Do each exercise below at least once, stretching each leg for at least 30 seconds. “Holding a stretch for 30 seconds has the most benefit,” says Stanten, “but if you can get up to a minute for each leg, even better.”. Standing Quadriceps Stretch.
Targets: Quadriceps, hip.Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your rear end. Stand up straight and push your knee gently back as far as you can.
The hand just keeps the heel in place, you don’t Hold for 15 to 30 seconds.Stretching Basics First, start by warming up for a few minutes – try marching in place or walking slowly and gently swinging your arms – and then follow up by doing these stretches before and after walking, says Shannon Mescher, an exercise physiologist.Stretching exercises can be an important part of your daily walking routine!
If you experience soreness after walking, or just want to get more flexible, then leg stretches, calf stretches and back stretches can help you get more limber and walk more. Many people who begin walking for exercise assume there is no need to stretch.Once you feel energized by your 15 minutes – perhaps after a week or so – add another 5 minutes.
Do that a few times and then add another 5 until you get to your desired walking time. Most people aim for an average of 30-40 minutes 3-4 times a week. Keep in mind everyone is different and we all have different goals.
Most fitness experts recommend regular stretching for walkers, to keep muscles loose and limber, ease muscle soreness, and prevent injury. Stretching is the key to maintaining your flexibility. You should stretch after every walk. One of the most enduring myths.Here are three simple, stand up stretches you can do any place, after any walk.
Do all of these stretches slowly, never to the point of discomfort; hold each stretch for six to eight slow, deep.Stretching before walking involves preparing your calves for movement. These muscles bear much of the burden when you’re out walking, so it is advisable that they are warmed up and elastic beforehand. Stand facing a wall supporting yourself with your hands and stretch one leg back, trying to flatten your whole foot on the ground.This exercise stretches your hips while improving blood circulation.
Rest your sitting bones on the edge of a cushion or folded blanket to support the pelvic tilt. If you feel tight, place blocks.This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.
Get your blood flowing by walking in place for five minutes, and then perform each of the following stretches in order. As you stretch, breathe deeply, and go slowly. Listen to your body, and never force a movement that causes pain. It’s okay if you can’t bend very far now.To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible.
Be sure to include a 5 to 10 minute warmup before you start, doing light exercises such as walking in place and arm circles to get your muscles and.Do this both before and after. If you believe that you are prone to suffering from lumbar pain, then in addition to stretching prior and after, quickly take the time to stop and stretch for at least 1 full minute per leg for every 30 minutes of walking.
Although often ignored, stretching the groin is essential in preventing groin pulls which can sideline your walking routine. The butterfly stretch is an effective way to stretch this area. To perform this stretch, sit down on the floor with your back straight and chest raised. Bend your legs to.
Walking isn’t just good to lift your overall mood, it’s also very good for your health and well being. This video will show you some stretching techniques that will help avoid injury.
List of related literature:
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from ChiWalking: Fitness Walking for Lifelong Health and Energy |
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from The Art of Running Faster |
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from A Comprehensive Guide to Daoist Nei Gong |
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from Stretching Anatomy |
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from Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone Muscle, and Feel Great Without Dieting |
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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from Fit for Life: A New Beginning: The Ultimate Diet and Health Plan |
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from The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off |
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from Prescriptive Stretching |
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from Successful Coaching |
47 comments
My right elbow is painful because I keep my right hand under my head whole night. So whenever i go for walking i am unable to move my hand properly. Please suggest how to cure this injury
That was fantastic. Thank you, Michelle. #ILoveMichelleKenway
I have been doing these stretches after walking & again before bed. My hip & knee pain are gone and I don’t need ibuprofen at night to sleep. Thanks!
I love your channel… the only thing is…i don’t think you understand ‘bigger bodies’ and the limitations they present’
balancing on one leg though is really good for ankle strength….
Hi doc, kindly help me out,
Im having lower lumber disk disease,
But i think kegal exercise give me more pain while doing it, kindly suggest me should i continue kegal exercise or am i doing it anything wrong, please help
I have question, hope i get a reply. I have a torn lateral meniscus on my left knee. The pain is gone now and i have decided not to go for any surgery.
Is it fine for me to do long runs or walks?? I want to join the forest deparment and i have to complete 26 kms in 4 hours in the extrance exam, but sometimes i get worried my meniscus might get worse.
Thank you for this! I wish I would have seen this yesterday before my husband and I went on a 13 km walk But good for the next time
How long should I hold a stretch for? 20 seconds seems short, so is it enough to gain flexibility, or will it only maintain flexibility?
Great stretches! Can you do something on bowed legs for seniors. Thanks
Felt so much better when I did these stretches just after my walk. Thanks Michelle.
really helpful, walked almost 5 miles last night and follow up this video, feel much better today!
Hii doc,
My problem is whenever I done long walk like 10,000 steps or more between my thighs there become red rashes and they hurt alot and I cant walk 2-4 days after this please tell me the solution…
It’s a good stretch, but the music sounds so comically late 90s its almost distracting
Thank you for this video. Very easy and helpful.
I’m a Zumba instructor and have been having knee pain/swelling. I just saw an orthopedist who said I have a bit of arthritis. Can you recommend stretches for knee pain/ swelling before dancing?
That was fantastic. Thank you, Michelle. #ILoveMichelleKenway
Yeah I needed this after walking 25, 17 and 23 miles over the last 3 days
I walked less than 2 miles yesterday but felt like I walked 50
making great progress, getting better balance,range of motion also. working hard….
ممكن تمرين لمن عنده مفاصل صناعية للحوض في الرجلين كمان عامل تثبيت فقرتين وتوسيع القناه العصبيه انا الان سنه تقريبا بعد الجراحه سني ٥٤سنه
A wonderful routine Michelle, which I’m going to work through in a few minutes, after I’ve shared it with my daughter who spends her days on her feet in hospital wards x x
Your video explained the stretches well and each stretch is accompanied by a clear demonstration. Thank you its very helpful.
Really helpful. I like the inclusion of time, reps, intensity and purpose. Thanks.
Thanks Michelle. A good reminder for me to stretch before a walk as well. I will be doing these stretches before my next walk.
Thank you, that was such a good stretch for my tight achey legs!
Can you also make a video where you explain how to let the air out of the exercise ball and show it on the ball and make it completely flat?
This is helping me increase ROM, and I can now put my right hand behind my back (which seemed impossible)Thanks Laurie!
Thank you, thank you, thank you! This video was super helpful!
These are great, I’m always sore after walking and never knew which stretches were good for that. Thank you.
I am walking from the time COVID started but today I was thinking of looking into some stretching exercises luckily I came across your Video, this is easy and helped me a lot thank you
This was very helpful to all girls who are loosing their weight Thankyou Mam and Sir for helping us
Thank you. I have been looking for a video of this type. Just the thing after my walk.
That is excellent, Michelle.
By the way, is there any way to contact you to share a story about my problem? It would be nice if you don’t mind, since it has bothering me for a long time. Thank you.
In one of the reclining stretches, where you bend one leg towards the abdomen and take the lower leg up toes pointing to the ceiling, I am not able to make my lower leg straight. What may be the problem?
Great techniques for 61 year old hips! They sure want to tighten up on us as we age…thanks!
This is such great advice, thanks! Honestly, I’d love to know your secret to maintaining such a nice figure, you’re so beautiful! x
This was very helpful. I just started doing daily walks to start getting a exercise routine started and i notice lots of stiffness after walking. These stretches helped a bunch. Thank you.
thanks brad. is it best to do these stretches before or after walking?
Thanks doctor. please suggest stretches for my tight pariformis mussles.i feel heat within 15 mnt after seating.
Is it important to stretch before your walk, or is stretching after your walk the most important? I actually do both. I start out with 1 set of full-body stretches before my 45 minute walk, and then 1 set after.
Thanks! This is a great video!:) Actually the entire channel is awesome! U just got yourself a new subscriber!
Very helpful. Thank, never thought there were stretches after walking exercises.
All ready for my walk to Cleveland Point. Thanks Michelle. Loving your exercises.
Always helping tha people with natural exercise
Thanks so much my neck problems solving
Super clear and helpful video! I appreciate the lack of judgement on using props or the wall for help, and the easy to follow steps. I bet this will really help out my legs recovery time.
AGAINST ALL ODDS, REGAINING RANGE OF MOTION (AFTER SHOULDER FRACTURES) THANK YOU…
Thanks so much for posting this, Laurie! I’m missing my stretching in the pool!