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from: Easy Walking Stretching Exercises
Walking stretching exercises are important to use before and after a walking exercise session. Walking stretching exercises protect the muscles from damage, create better posture, and safely cool down the muscles.
Remember, you should never feel any pain when you do stretches. If you do, you may be over doing the stretch. Try holding the pose for less time. If that doesn’t work, check to see if you are exaggerating the position, and then correct it.
Hamstring Pull
This walking stretching exercise stretches the hamstring, a muscle which is often damaged without proper stretching.
First, put one hand on a solid object to help you keep your balance. Then, with the other hand grab your ankle on that side of the body. Pull the heel of your foot towards your buttocks. You will feel a strong pulling feeling in your hamstring. Hold the position for a few seconds, then release and repeat on the other side of the body.
The Arm Stretch
You can do this stretch either standing up or leaning against a flat surface.
You start this stretch by grasping your right wrist with your left hand. Pull your right arm straight, across your body, until you feel a pull in your triceps (the lower muscle in your upper arm), upper back, and shoulder. Repeat on the left side.
The Calf Stretch
This stretch is pretty simple and only stretches you muscles, but will also create firm calf muscles.
Start by putting your feet flat on the ground. Place your hands on something to keep your balance. Lift your heels off of the ground until you feel a firm pull in the back of you calves. Hold this position for a count of five and release. Repeat ten times or until the muscles are tired.
Toe Touch
You probably remember this stretch from gym class in school. It is a very simple walking stretching exercise, but is very beneficial to a variety of muscles.
Bend from the waist with your arms extended and try to touch your toes. Keep your legs straight, but do not lock them. You may not be able to touch your toes, but go as far down as you can. Over time you will be able to reach lower and lower. When you are coming back up, roll your back into upright position slowly.
A variation of this is to sit on the ground while trying to touch your toes. This walking stretching exercises position is good for people with balance or inner-ear problems.
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