Post-walk Stretches Video
The purpose of a warm-up is to gradually prepare the muscles, tendons and joints for exercise. The first 2 – 3 minutes of your walk should be at a slower pace. To protect your back, look forward rather than down and keep your abdominals drawn in slightly. Gradually increase your pace using a quicker rather than longer stride length, keeping your elbows at about a 90 degree bend, with your arms swinging forward at chest height to increase your power.
After exercise is the best time to develop injury preventing flexibility for your muscles, tendons, and joints. Follow the guidelines for the stretches in these videos and incorporate the TIPS to make them more effective. Hold each stretch for 20 – 30 seconds, and try to spend a little longer on muscles that you noitice may be extra tight. Most of the stretches for the demonstrations are done on the right side only. Do both sides for balanced flexibility. Each muscle group includes several options—stretches you can do in the office and optional stretches in case you have more space and time to get down on the floor.