Beginner 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.
Across the Back Stretch
With legs hip-width apart and knees slightly bent, stretch arms straight out to your sides so your body forms a "T." Hold for one second. Keeping arms straight, swing them straight out in front of you, so they're level with your chest, and bring one hand over the other. Hold for one second and feel the stretch across your back. Repeat three more times, alternating which hand is on top.
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 to15 seconds. Repeat with the right leg back.
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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