Walk Smart
5 Stretches for New Walkers
Hold each stretch gently — never bounce — and breathe steadily throughout. A mild pulling sensation is normal; if you feel pain, ease off.
1.Calf Stretch
CalvesStand facing a wall with one foot forward (knee bent) and the other back (leg straight, heel on the ground). Lean into the wall until you feel a stretch in your back calf. Hold 20–30 seconds, then switch sides.
2.Hamstring Stretch
HamstringsStand with one foot extended in front, heel on the ground and toes pointing up. Keeping your back straight, hinge at the hips and lean forward until you feel a stretch along the back of your thigh. Hold 20–30 seconds, then switch sides.
3.Quad Stretch
QuadricepsStand on one leg (hold a wall or post for balance). Grab your other ankle and gently pull your heel toward your glutes, keeping your knees close together. Hold 20–30 seconds, then switch sides.
4.Hip Flexor Stretch
Hip FlexorsStep into a lunge position with one foot forward and the back knee on the ground. Gently shift your weight forward until you feel a stretch in the front of your back hip. Hold 20–30 seconds, then switch sides.
5.Seated Glute Stretch
GlutesSit upright in a chair with both feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape. Keeping your back straight, gently lean your torso forward until you feel a stretch in your glute. Hold 20–30 seconds, then switch sides. A great option if standing balance or mobility is limited.