If you participated in the Start TODAY 30-day walking challenge, you’ve recorded almost two weeks of daily walking. You may not care about stretching as you focus on making your daily walking a habit. However, Nike Master Trainer and Performance Coach Joe Holder states that it is an important part of any walking routine.
Stretching brings short-term and long-term benefits to our health because “flexibility and mobility are important” biomotor “skills, or basic attributes of being” human “. “The holder says. “We can reduce the chance of injury by warming our body before we start and working with a wider range of motion. From there, we can use it standalone, use it as a cool-down, and relax. And improve the range of motion in the long run. “
And I don’t do any stretching. There are very specific ways to stretch before and after a walk to optimize performance, reduce injuries and increase flexibility.
Before walking: Focus on dynamic stretching
“Dynamic stretching is the use of movement in a dynamic (moving) way to help joints and muscles function in a wider range of movements,” says Holder. It differs from static stretches because it does not hold the stretch, but instead actively moves the stretch.
“Dynamic stretching helps to increase range of motion in the short term and seems to help awaken both body and mind, so this is usually part of a pre-workout routine or as a nice morning energizer. It’s a good idea to get out of bed to help kick start the day, “Holder said. “This move is usually a bit more specific to what we’re about to do and has the advantage of improving performance and mood.”
He added that dynamic stretching is great for combining with fascia training. “After a few minutes of foam rolls, we do a dynamic stretch before the workout,” he said. Holder suggested adding these dynamic stretches to the pre-walking routine.
- Hinge to reach: Start standing with your feet together. Bend your knees a little. Hinge your hips, lower your upper body at a 45 degree angle to the ground, and extend your arms back with your palms up. Then stretch your back tall, straighten your legs up to your toes, and extend your arms straight up. Alternate hinges to reach movement for at least 20 seconds.
- Lateral lunge with crossbody reach: Start with your legs slightly wider than your hips and wide apart. Step on your right foot to the right, bend your right knee slightly and sink into a half rush. At the same time, feel the twist of the torso and reach across the body to the left arm. Return to the center. Next, step your left foot to the left, bend your left knee slightly and sink in a half rush. At the same time, reach for your right arm throughout your body, feeling the twist in your torso. Alternate sides for at least 20 seconds.
After a walk: focus on static stretching
“Basically, the static stretch, named” static “because we cling to it and don’t move, is the place to hold range of motion for a long time in the stretch. This is usually 10 seconds or more, and in some cases up to 2 minutes. Goal. ” “Static stretching has been a bit of a bad lap in the sports world as it can reduce power and performance output in the short term, but for most people this reduction is for everyday athletes. Can be ignored. “
Holder suggested performing a static stretch after training to help cool down. They “calm the nervous system … we can use this simple post-workout as a small” doorway “to the rest of our day,” he said. .. Static stretching works well when combined with breathing techniques or as a stand-alone flexibility routine other than standard training. “These usually lead to getting used to activities more commonly and improving quality of life and athletic performance!” Added a holder.
Holder suggested adding these static stretches to the post-walking routine.
- Toe touch: Spread your legs across your hips and stand with your arms on both sides. Gently hinge your hips, curl your back and point your arms toward your toes. Keep your feet straight and stretch for at least 20 seconds.
- Half kneeling hip opener: Start kneeling with both feet. Next, place one foot flat on the ground in front of you and make a 90 degree angle to your knees. Gently push down on the front legs with both hands to activate the core and squeeze the back gluteal muscles. Move your hips forward (do not bend your hips) and put them in your front legs while feeling the stretch of your hips. Hold for at least 20 seconds. Switch the side.
