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Stretching

Choosing the Right Shoe

Before you start your activity, whether it’s walking or any other physical activity, it’s important to have a good warm-up routine. Stretching not only improves physical performance and decreases the risk of injury, it can also reduce muscle soreness, increase blood flow to muscle tissues, and improve posture. Follow the stretching recommendation below to get the most from your chosen physical activity.

Do each of these stretches for 10 seconds, stretching to the point of tension without discomfort.

Chest Stretch

	Stand with your feet shoulder-width apart, facing away from a wall.
	Reach one arm back, putting your palm on the wall with your fingers pointing out and keeping your arm straight.
	Slowly turn your chest away from your arm until you feel your chest muscles stretching.
	Slowly turn your head in the same direction that you turned your body.
	Repeat with your other arm.

Shoulder Stretch

	Stand with your legs shoulder-width apart and your knees slightly bent.
	Raise your right arm to shoulder height and bend your elbow 90 degrees.
	Grasp your right elbow with your left hand and pull across your body to the point of tension, keeping your head up.
	Repeat with your left arm.

Back Stretch

	Stand sideways about 18 inches from a wall.
	Reach over and put both of your palms on the wall at chest level.
	Slowly turn your chest toward the wall as far as you can.
	Turn your head in the direction of the wall until you are looking behind you.
	Repeat in opposite direction.

Quadriceps Stretch

	Stand with your left hand against a wall for balance.
	Bend your right knee and grab your foot with your right arm, making sure to keep your knees together.
	You can also grab your sock or pant leg to modify this stretch.
	Stretch until you can feel the tension in the front of your leg.
	Repeat with other leg.

Hamstring Stretch

	Stand about 2 feet away from a bench or stair step.
	Place your right leg on the bench or stair step, with your left leg bent slightly.
	To modify this stretch, you can place your right heel on the ground in front of your body with your toes pointed up.
	Lean forward while keeping your back straight and your head looking straight ahead.
	Repeat with your other leg.

Calf Stretch

	Start with your feet together then take a big step forward with your left foot, keeping your right leg straight and your left knee directly over your ankle.
	Raise your big toe on your right foot.
	Repeat with the other leg.

More Stretches

Neck Rolls
This stretch can be done either sitting or standing. Drop your chin down to your chest then, keeping chin down close to body, roll your neck from shoulder to shoulder in a smooth controlled motion side to side 10 times.

Arm Circles
With one arm at a time, make backwards arm circles with your thumb pointed up. Repeat 10 to 15 times with each arm. Then make forward arm circles with thumb down; repeat 10 to 15 times. Try beginning with very small arm circles, gradually moving toward very large arm circles.