Good Lifestyle

If you are an eager Walker, you are probably all set up with the right shoes, your favorite counter and all the other equipment you need to maximize the manyAdvantages of the physical condition of your walking training session. But there is a crucial thing that you could be neglected that has an impact on your performance: stretching.

"Stretching is huge to walk," saysLisa Herrington, a certified trainer ASCM and founder ofHouse Davis. As with other forms of exercise, she considers stretching before and after a walk a vital piece ofMaintain an appropriate form, improve performance and fight pain During the workout sessions. And jumping, as many people probably do - can increase your risk of injury, especially if youhave arthritis or another similar health condition.

So yes, taking the time to stretch before and after a walking workout is quite important. Herrington shares five key movements that can help you stay in bulk and suspicion while even your longer walks - and fewer later painful. (And for more Intel on the advantages of stretching, checkA major side effect of stretching every day.)

Your quads (alias the forehead and sides of your thigh) play an important role in walking, so warm up with a good stretch before getting out of the door. Herrington suggests and catch the top of your right foot, removing it to meet your good glaula. (Stand on something if you have trouble balancing.) Hold for a few seconds, then release your foot on the floor. Repeat with your left foot.

If you are fighting with a tight back, warm it with this simple movement of Herrington. Stand right, with your arms suspended by your side. Pass your arms from side to side, crossing your body to rotate your chest. "It helps to release the lower back before starting a walk," says Herrington. (Discover a little moreSecret stuff to walk to exercise, according to walking specialists.)

"The hips can become really tight after long walks or even short walks," says Herrington, then stretching is important. In addition, she says that people who have tight hips tend to have tight lower backs, so stretching it can potentially help to soothe the other.

Do you want to try it? Herrington says to cross one leg on the other while sitting on a chair, with the calf on the upper leg facing you. (Your legs must look like four.) Then slowly bend your top of the body forward and down to get deep stretching in the hip. Hold for a few seconds, then pick up your legs and repeat on the other side.

With a correct shape, your hamstrings and your drops should feed your walks - and can therefore be tired of reproducing all these steps. Herrington says that you can stretch your hamstrings by getting upright, then you raise your right foot in front of your left foot "as if you are on train tracks." Keep both legs straight when you fold your top of the body forward. "You may not be able to reach the ground, but you may be able to reach your Tibia," says Herrington. Hold for a few seconds, then straighten and repeat with the opposite leg. (Note: Herrington says that hip exercises and hamstrings are great before walking too.)

"I entered the guests to have a tennis ball or a baseball at home so they can ride their bare foot on the ball," says Herrington. This helps stretch and soothe the bottom of the feet while promoting the stability of the ankle. Looking for smarter exercise advice? Keep reading5 Healthy habits after training for weight loss.