Intermediate Stretches for Walkers

These moves, for people with some stretching experience, were designed by Walk at Home fitness trainer Leslie Sansone to get your body ready for walking or cool it down afterwards.

1 of 4

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.

2 of 4

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.

3 of 4

Butterfly Stretch


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 to15 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.

4 of 4

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 for more walking videos featuring Leslie Sansone.

Copyright &copy 2010 Meredith Corporation.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.