WALKING WARM UP & COOL DOWN


 

 

You're ready to start your walk. But have you prepared properly?

 

Try This 2-Minute Standing Warm Up

 

1. Front Leg Raises - 10 Reps each leg

 

 

1. In a standing position, use a support for balance.

2. Both legs are straight with a slight bend in the knees.

3. Swing the leg out in front of you until you feel a slight stretch at the back of the leg.

4. On the way down, take the foot back behind the body.

 

2. Hip Swings - 10 Reps each leg

 

 

1. Use a support for balance.

2. Swing one leg across the body.

3. Then out to the side as high as possible.

4. Swap sides.

 

3. Hurdles - 5 Reps each leg

 

 

1. Stand tall with feet hip width.

2. Inhale, and raise your knee to hip height and out to the side in one arching motion.

3. Exhale, and reverse the movement.

 

4. Calf Raises - 10 Reps 

 

 

1. Stall up tall.

2. Use a support to aid balance.

3. Place the balls of the feet on a step.

4. Slowly allow the heels to lower below the step.

5. Pause for a second, then raise the heels as high as you can.

6. Hold for a second.

7. Slowly lower the heels back to the start position and repeat. 

 

5. Reverse Lunges - 6 Reps (3 reps each leg)

 

 

1. Begin with feet hip width.

2. Step backward roughly 2 feet.

3. Simultaneously leaning the chest forward over the front leg.

4. The front foot is flat, and the back foot is on the ball of the foot.

5. Make sure the front knee does not transfer over the toes.

6. Place your weight over the front foot.

7. Inhale and bend both knees.

8. Torso at 35 – 45 degrees, with back straight.

9. Exhale and push through the heel of the front foot to return to the start position.

 

6. Standing Calf Stretch - Hold for 10 seconds on each leg 

 

 

1.  Place the ball of your foot on a firm upright or wall.

2.  Keep the leg straight.

3.  Keep the back leg bent and relaxed.

4.  To increase stretch on the calf, lean closer.

 

 

Recover for your next walk with this 10 minute Cool Down

 

1. Standing Calf Stretch - 60 sec on each leg 

 

 

1.  Place the ball of your foot on a firm upright or wall.

2.  Keep the leg straight.

3.  Keep the back leg bent and relaxed.

4.  To increase stretch on the calf, lean closer.

 

2. Seated Hamstring Stretch - 60 sec on each leg 

 

 

1. Keeping the leg straight.

2. Bring the toes up.

3. Lean forward from your hips whilst keeping your back straight.

4. Take slow deep breaths throughout.

 

 

3. Seated Spinal Twist - 60 sec on each side

 

 

1. Fully extend one leg.

2. Place the other foot over the straight leg.

3. Place your hand on the ground behind your back for support.

4. Keep your back straight.

5. Place your elbow outside the of the knee.

6. Exhale and rotate the torso.

 

4. Lying Quadricep Stretch - 60 sec on each leg 

 

 

1. Relax your head on your arm.

2. Bring your foot towards your buttocks.

3. Keep the knees together.

3. Instead of pulling too hard on the foot, push the hips forward.

4. Breathe normally.

 

5. Pigeon Stretch - 60 sec on each side

 

 

1. Begin on your hands and knees.

2. Bring the shin in front of the hips.

3. Rest onto your forearms if possible.

4. Exhale, and slide the opposite knee backwards.

5. Maintain relaxed breaths as you try to lower as deep as possible.

 

Jonple