Stretching for walking should be done before walking because they prepare muscles and joints for exercise and improve blood circulation, but they should also be done shortly after walking because they help remove excess lactic acid from the muscles. muscles, decreasing the pain that can arise after physical exertion.
Stretching exercises for walking should be done with all major muscle groups, such as legs, arms and neck, lasting for at least 20 seconds.
Exercise 1
Bend the body forward as shown in the picture without bending the knees.
Exercise 2
Stay in the position that shows the second image for 20 seconds.
Exercise 3
Stay in the position that shows the image 3, until you feel the calf stretch.
To do these stretches simply remain in the position of showing each image for 20 seconds, each time.
It is very important to do stretches with your legs before you start to walk, but after a good walk you can do the stretching exercises that we indicate in the following video because they relax the whole body and you will feel much better:
Recommendations for good walks
The recommendations for walking correctly are:
- Do these exercises before and after the walk;
- Whenever you do a stretching with one leg, do with the other, before moving to another muscle group;
- When performing the stretching one should not feel pain, only the muscle pulling;
- Start walking slowly and only after 5 minutes increase the pace of the walk. In the last 10 minutes of walking, slow down;
- Increase walking time progressively.
Before starting to walk, it is important to consult a doctor because in case of heart disease the doctor can prohibit this exercise.
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