Stretching exercises should begin
and end every walk.

Stretching exercises are key to preventing injuries, especially if you’re over weight. But, your body has a lot of pressure on it, so don’t push it.

Just remember to be warmed up sufficiently before your routine.

The reason for this is that cold muscles supporting a lot of weight can lead directly to pulled and torn muscles.

Stop if it hurts, it should never hurt. If you have reached a point in your routine where it hurts, relax to where it feels comfortable and hold there. Do only as much as is comfortable.

Maintain each stretch for 10–30 seconds. Holding a position for any less won't sufficiently lengthen the muscle. Work on lengthening the muscles gradually and don't force it. Go slow and easy.

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Avoid bobbing or bouncing during your stretching exercises, you're putting too much pressure on your body and this can damage the muscle you’re working on. This damage can cause scar tissue to form. Scar tissue tightens muscles and can get in the way of flexibility. So don’t do it.

Remember to breathe. Breathing is a necessary part of any workout. Got to get oxygen to those muscles.

Last words on the subject: If you have any muscle, bone or joint problems consult your doctor before beginning any routine.

Ready to give it a shot? First find an upright pole or fence or wall for leaning into. Then start at the top and work your way down.

-------------------------STRETCHING EXERCISES---------------------------

Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one side; rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. You’ve seen boxers do this, it’s great way to begin getting loose. Repeat 5-10 times.

Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, and repeat 10-15 times. Now shake’em out.

Hip Stretch: Stand up, take a half step back with the right foot.Bend your left knee and shift your weight back to your right hip.While keeping the right leg straight, bend forward more and reach further down your right leg.Hold for 15-30 seconds.Switch sides.

Quadriceps Stretch: Stand erect, holding onto a wall for support.Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.Hold for 15-30 seconds, then switch.

Calf Stretch: Stand an arm's-length from the wall/post.Lean into wall/post, bracing yourself with your arms.Place one leg forward with knee bent - this leg will have no weight put on it.Keep other leg back with knee straight and heel down.Keeping back straight, move hips toward wall until you feel it.Hold 30 seconds. Relax.Repeat stretching exercises with other leg.

Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs and do the stretching exercises again.

Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, and then switch legs. Be cautious of hyper extending your lower back.

Crossover Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.

As a general rule, do your stretching exercises whenever you walk. But you can do your routine anytime, anywhere; in front of the TV at home, at work in your office or in your hotel room when you're traveling. Listen to your body, as long as it's not telling you to stop, go for it.

Smiles…Gigi

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