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Stretch Before and After You Walk

Before heading out on a walk, you should perform a few light stretches to prepare your body for the activity. You should focus on at least these three specific areas: hip flexors, hamstrings, and calves. After walking, once your body is well warmed up, it is a chance to further work on your flexibility and stretch these plus other areas of your body too.

Here are descriptions of the three important areas of the body for walkers. You should stretch and hold the positions for 30-45 seconds, and make sure you stretch both sides of the body. Total stretching time should be about five minutes.

Hip Flexors

Hip flexors run vertically down the front of your hip. Tight hip flexors can lead to lower back pain, as the flexors pull your pelvis forward out of alignment. Stretching them is easy.

Hip Flexor StretchHip Flexor Stretch

To stretch your hip flexors:


Hamstrings are the muscles that run vertically down the back of your legs. There are many good hamstring stretches. Here is the description of the standing hamstring stretch.

Standing Hamstring Muscle Stretchstanding hamstring stretch

To stretch your hamstrings:


Tight calf muscles may lead to plantar fasciitis, a painful condition in which the connective tissue in your arches becomes inflamed.

calf stretchescalf stretches

To stretch your calves:

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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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