You can stretch before or after walking but whatever you choose
to do, you definitely don't want to feel any pain doing it. The old
adage "no pain no gain" is not exactly a safe philosophy. It's okay to
feel muscle soreness after exercising but if you feel any pain from
stretching or exercising, you should stop and seek medical attention.
Pain is there to tell you something is wrong, not to encourage you to keep going. Muscle soreness can mean you are getting somewhere. Stretching may help prevent the severity of muscle soreness. The following are a few quick stretching techniques that you can use immediately before and after walking or jogging:
Tip: Hold a stretch for a few seconds then let go and do another. Don't stretch to the point of pain. Stretch only to the point where you feel the stretch, hold for a few seconds and then let go.
Here are a few simple stretching exercises you can do prior to walking:
Pain is there to tell you something is wrong, not to encourage you to keep going. Muscle soreness can mean you are getting somewhere. Stretching may help prevent the severity of muscle soreness. The following are a few quick stretching techniques that you can use immediately before and after walking or jogging:
Tip: Hold a stretch for a few seconds then let go and do another. Don't stretch to the point of pain. Stretch only to the point where you feel the stretch, hold for a few seconds and then let go.
Here are a few simple stretching exercises you can do prior to walking:
- Quadriceps Stretch - use a chair or counter top if you need help balancing yourself. While standing, lift you left leg behind you. Grab your ankle or the top of your foot with your left arm. While bending your leg at the knee, pull your foot up with your left hand until you can feel the stretch. Hold for a few seconds and release. Repeat using the right leg with the right arm.
- Hip Stretch - While standing, place your left foot about 2.5- to 3- feet in front of you. Bring your right knee to the ground and balance your body. Lean forward and move your body weight to your front leg. Hold this position for a few seconds and then repeat for the right leg. While doing this, both your front leg should be at a 90 degree angle.
- Lower Back Stretch - Lay flat on the ground with your feet together. Keep your right leg on the ground and bring up your left knee. Get a hold of your left knee with both hands and bring it as close to your chest a possible. Hold for a few seconds and then switch and repeat with right leg.
- Calf Stretch - Stand up straight with your feet together and arms at your side. Raise both feet and balance on your toes. Go as high as you can, hold for a few seconds and release then come back down.
