Advanced Stretches for Walkers
Full Body Stretch
With legs hip-width apart and knees slightly bent, inhale as you swing arms out to your sides and straight over your head in one smooth motion. Hold arms above head and stretch upwards as much as you can. Exhale and swing arms back down. Repeat three times.
Standing Calf and Hamstring Stretches
Stand with feet together. Take a big step directly back with your left foot and plant that heel into the floor. Slightly bend your right leg, but make sure your right knee does not go over your toes. Keeping your spine straight, bend about 45 degrees at the hip and place your hands on your right thigh for support. Pull your belly button in towards your spine to stabilize your core. Feel the stretch in your calf and hold for 10 to 15 seconds. Then, bend your torso forward a little farther, so your chest is almost parallel to the ground, to stretch your hamstring. Hold for 10 to 15 seconds. Repeat both stretches with the right leg back.
Hip Flexor and Quad Stretch
Stand with feet together. Take a big step directly back with your left foot and rest on the ball of your left foot. Slightly bend your right leg. Keeping back straight, slowly drop your left knee until the front of your hip to your knee forms a straight line that’s perpendicular to the ground. Your weight should be evenly distributed between your legs. Make sure to pull your belly button in towards your spine to stabilize your core. Hold for 10 to 15 seconds. Repeat with the right leg back.
Sit down on the floor, keeping your back straight. Bring the bottoms of your feet together in front of you so your legs form a diamond. Hold on to your ankles or feet. 1) Feel your inner thighs open up, so knees are about level with elbows, and hold the stretch for 10 to 15 seconds. 2) Bring your knees off the ground so they're almost 90-degrees from the floor and hold for two seconds. Then lower knees back down so they're about level with elbows again and hold for 10 to 15 seconds. Repeat sequence three more times.
Hamstring and Lower Back Stretch
Lie down on your back. Bend legs so the bottoms of your feet are flat on the floor. Knees should be hip-width apart. Keeping your right leg bent, grasp the right thigh with both hands, just above the knee and bring it in towards your chest. Hold it there for 10 to 15 seconds. Then, extend the leg straight up in the air so it's at a 90-degree angle from your body. Hold that stretch for another 10 to 15 seconds. Repeat the stretch with the other leg.
Watch a Video Demonstration
Watch Leslie Sansone demonstrate each move.
Go to exercisetv.tv for more walking videos featuring Leslie Sansone.
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