Avoid bouncing in the stretch position as you
could cause serious damage to your muscles.
Stretch before and after your exercise session
Use stretches A, D, F and G
for Walking Exercises.
A.
ARM STRETCH
Hold your right arm out in front of the body with the
elbow fully extended.
Using your left arm, pull your right elbow across in
front of your body.
Keep your head facing forward and your shoulders down
and relaxed.
Repeat on the other side.
Arm stretch
B.
NECK STRETCH
Push your right shoulder down towards the floor.
Keep looking straight ahead and tilt your head towards
the left.
Repeat on the other side.
Neck stretch
C.
SIDE STRETCH
Stand with your feet apart, left hand on your hips,
right arm stretched above your head. Lean to your left
and lift upwards from your shoulder to feel the stretch
down the right side of your body.
Repeat on the other side.
D.
CALF STRETCH
Stand on a small step. Move your feet back so the weight
of your body is supported on the balls of your feet.
Let your heels relax down towards the ground. Now try
the same stretch one foot at a time.
E.
GLUTEAL STRETCH
Sit on the edge of a chair with your feet on the ground.
Make sure that there is a right angle at your knee.
Place your right ankle on your left knee, hold onto
the chair for support and lean forward from the hips.
Repeat on the other side.
F.
HAMSTRING STRETCH
Place one leg on a stable structure keeping your knee
straight. Point your toes and lean forward from the
hips.
Repeat on the other side.
G.
QUADRICEPS STRETCH
Take hold of your right foot with your right hand
and take the foot behind the buttocks.
Keep your knees together and push your hips forward
to get a more intense stretch.
