These dynamic and static stretches should be done before and after walking to improve flexibility and lower your risk of injury.
You might not be bothered about stretching if all of your attention is on developing the habit of walking but it’s crucial to any walking regimen.
Stretching has short- and long-term health benefits because flexibility and mobility are crucial “biomotor” skills, or core aspects of what it means to be “human.” Working through broader ranges of motion and warming up our bodies before we begin walking perhaps lowers the risk of injury. From then, we use it independently and as a cool-down to unwind and gradually increase our range of motion.
Furthermore, no stretch will just do. Stretching can be done in a variety of methods before and after a walk to improve performance, lower risk of injury and increase flexibility.
Before your walk: focus on dynamic stretching
In order to assist the joint and muscle in moving through wider ranges of motion, dynamic stretching is the employment of a move in a dynamic (moving) manner. Because you never retain the stretch but instead actively go through it, it differs from static stretching.
It is suggested that folks do this as part of their pre-workout routine or a good energizer in the morning after they get out of bed to help kick start the day. Dynamic stretching seems to assist increase ranges of motion in the short term and can help wake up both the body and mind. The motions are usually a little bit more tailored to the activity we are about to partake in, which improves performance and makes us feel wonderful.
The benefits of foam rolling and dynamic stretching are unique. Before a workout, foam roll for a while and then focus on dynamic stretching.
It is recommended including the following active stretches in your morning walk routine:
Start by standing with your feet together and bending your knees just a little. Reach both arms back behind you, palms up and hinge at the hips to lower your upper body at a 45-degree angle to the ground. After that, stand tall by straightening your legs, getting up on your toes, and raising both arms aloft. For at least 20 seconds, alternate between the hinge and reach motions.
Starting with your feet slightly wider than hip-width apart, perform a lateral lunge with a crossbody reach. Right knee slightly bent, take a half lunge by stepping the right foot out to the right. Reach your left arm across your body at the same time as feeling your torso twist back to the center, step your left foot out and slightly flex the left knee to enter a half lunge. Reach your right arm across your body at the same moment as you feel your torso rotate. Spend at least 20 seconds switching sides.
After your walk: focus on static stretching
Static stretching is when we keep ranges of motion for a long time in our stretch. It is called “static” because we cling to the stretch while remaining still. Depending on the goals, this typically lasts for at least ten seconds and perhaps up to two minutes.
Do static stretches to help you chill down after a workout. They quiet the nervous system down… we may use this briefly post-workout as a small “doorway” into the remainder of our day. When combined with breathing exercises or used as a stand-alone flexibility practice outside of your regular workouts, static stretches are effective. Typically, they will result in enhanced quality of life and sports performance as well as growing habituated to being more active generally.
Incorporate the following static stretches into your after-walk routine:
Toe contact: Stand with your arms by your sides and your feet hip-width apart. Slowly circle your back and hinge at the waist to lower your arms to your toes. You should hold the stretch for at least 20 seconds while keeping your legs straight.
Hip opener while half-kneeling: Begin with bending both knees. Next, put one foot forward on the floor with the knee bent at a 90-degree angle. With both hands, gently press down on the front leg to engage your core and compress the back glute. Feel the stretch in your hip as you drive your hips forward toward the front leg without bending at the low back. For at least 20 seconds, hold. Change sides.
Source: https://www.today.com/health/diet-fitness/stretches-for-walkers-rcna32402
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
