Stretching exercises should be performed before starting the walk, as they prepare the muscles and joints for physical activity, improve blood circulation and increase the conditions for longer walks, avoiding fatigue more quickly.
However, it is also important to do stretching exercises after walking to help relax your muscles, reducing the pain that may arise after physical exertion.
Stretching exercises for walking should be performed on large muscle groups, such as legs, arms, neck and back.
1. Posterior leg stretch
Flex your body forward, trying to touch your hands to the floor while keeping your knees extended, and remain in this position for 20 seconds.
2. Forward Leg Stretch
Hold the foot and pull it towards the buttocks, trying to keep the knees aligned to improve the stretch in the front of the leg. You should stay in the position for around 20 minutes and then do the same movement with the other leg.
3. Calf stretch
Place one foot in front of the other, slightly apart, and lean your body forward to stretch the calf of the leg behind, holding the position for 20 seconds. Then, change the position of your legs to stretch the other calf.
4. Posterior stretch
To stretch the hamstring muscles, which are the muscles present on the back of the leg below the glutes, you can lie on a bench or the floor and stretch one of your legs and maintain the position for about 20 seconds. Then, stretch with the other leg.
5. Side back stretch
To stretch the side of your back, you should open your legs a little wider than hip width and, keeping your hips stabilized, lean your body to one side to promote stretching of the muscles in the region, maintaining the position for 10 seconds. Then do the other side.
Hiking recommendations
Recommendations for walking correctly are:
- Do these exercises before and after walking;
- Whenever you stretch with one leg, do it with the other, before moving on to another muscle group;
- When stretching, you should not feel pain, just the muscle pulling;
- Start walking slowly and only after 5 minutes increase your walking pace. In the last 10 minutes of walking, slow down;
- Increase walking time progressively;
- Hydrate before, during and immediately after the walk.
Before starting walking, it is important to consult a doctor because in case of heart disease the doctor may prohibit this exercise.
