{"id":14028,"date":"2025-04-24T07:36:41","date_gmt":"2025-04-24T00:36:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14028"},"modified":"2025-04-24T07:36:41","modified_gmt":"2025-04-24T00:36:41","slug":"8-essential-stretches-for-walking-that-help-prevent-injuries","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14028","title":{"rendered":"8 Essential Stretches For Walking That Help Prevent Injuries"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.<\/p>\n<p>I\u2019m a<strong> <\/strong>health coach, personal trainer, and lifelong advocate for movement at every age. And one of my all-time favorite ways to move my body? Walking. Whether I\u2019m squeezing in a couple mile <a href=\"https:\/\/gethealthyu.com\/beginners-guide-to-power-walking\/\" data-lasso-id=\"82879\">power walk<\/a> before work or getting in a longer 6-mile stroll with the dog, walking clears my head, gets my heart rate up, and just makes me feel good.<\/p>\n<p>But here\u2019s the thing\u2014if you\u2019re putting in the miles, even if it\u2019s \u201cjust walking,\u201d you\u00a0need\u00a0to be stretching. Seriously. I\u2019ve learned the hard way that skipping stretching exercises can lead to tight hips, cranky hamstrings, and an achy low back, especially as we get older.<\/p>\n<p>So let\u2019s talk about\u00a0why walking is such a fantastic low-impact workout\u00a0and why a stretching routine\u2014before and after\u2014needs to be part of your workout.<\/p>\n<div class=\"block-area block-area-table-of-contents\">\n<div class=\"wp-block-columns are-vertically-aligned-center has-quinary-background-color has-background is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-constrained wp-block-column-is-layout-constrained\" style=\"flex-basis:30%\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-why-walking-deserves-more-credit\">Why Walking Deserves More Credit<\/h2>\n<p>Walking is often underestimated. But make no mistake\u2014it\u2019s one of the\u00a0best low-impact ways to burn calories, get your heart rate up, and support your overall health. It\u2019s gentle on the joints, accessible for most fitness levels, and can be done anywhere, anytime. <\/p>\n<p><strong>Plus, walking helps with:<\/strong><\/p>\n<p>If you\u2019re in midlife like me, walking can be the perfect go-to cardio to stay active without over-stressing your body. But\u2026 tight muscles and limited mobility can sneak in if you\u2019re not doing your part to warm up and cool down.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-why-stretching-is-non-negotiable-for-walkers\">Why Stretching Is Non-Negotiable for Walkers<\/h2>\n<p>If you\u2019ve ever noticed your hips or legs getting tight during or after a walk, you\u2019re not alone. Walking uses a lot of repetitive motion, and if you\u2019re doing it daily like I am, you\u2019ve got to make time for flexibility and mobility. <\/p>\n<p><strong>Stretching can help:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Prevent injuries\u00a0(yes, walkers can get them too!)<\/li>\n<li>Improve circulation<\/li>\n<li>Increase range of motion<\/li>\n<li>Relieve tension in overused muscles and reduces muscle soreness<\/li>\n<li>Support <a href=\"https:\/\/gethealthyu.com\/posture-exercises\/\" data-lasso-id=\"82884\">better posture<\/a> and alignment<\/li>\n<\/ul>\n<p>Plus, let\u2019s be honest\u2014as we age, we get tighter<strong>. <\/strong>Our muscles and ligaments and joints are aging with us.\u00a0It\u2019s just the truth. But, it doesn\u2019t mean we can\u2019t work on staying mobile and feeling good in our bodies. <\/p>\n<p>It\u2019s time to start paying attention to your body in a new way and being diligent about our self care which includes stretching.<\/p>\n<p>Let\u2019s dive into my favorite\u00a0pre-walk\u00a0and\u00a0post-walk\u00a0stretches. I use them myself and recommend them to all my clients\u2014especially those over 50 because our ligaments, tendons and muscles need a little more attention than they did 30 years ago! <\/p>\n<p>These movements are practical, quick, and effective and are easy for you to add to your <a href=\"https:\/\/gethealthyu.com\/3-walking-workouts-to-boost-your-weight-loss\/\" data-lasso-id=\"82885\">walking routine<\/a>. All you need is an extra 5 minutes on the front and back of your walk!<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-pre-walk-stretches-dynamic-amp-standing-only\">Pre-Walk Stretches (Dynamic &amp; Standing Only)<\/h2>\n<p>Before a walk, you want to\u00a0<em>move<\/em>\u00a0the muscles\u2014not hold static stretches. These dynamic stretching moves help to increase blood flow and range of motion in your joints while prepping your body for movement.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-nbsp-standing-hip-circles\">1.\u00a0Standing Hip Circles<\/h3>\n<p>This one\u2019s for your hip joints\u2014great for loosening up stiffness.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman demonstrating standing hip circles stretch for walkers\" class=\"wp-image-46664\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-hip-circles-stretch-for-walkers.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-hip-circles-stretch-for-walkers.gif\" alt=\"woman demonstrating standing hip circles stretch for walkers\" class=\"wp-image-46664\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Stand tall, hands on your hips. Slowly lift your right leg in a circular motion (like you are lifting it up and over a step stool). And then bring it back the other direction. Do it 5 times on the right and then repeat on the left leg.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Warms up the hip sockets and lower back area and gently activates your core.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-nbsp-toe-touch-reaches\">2.\u00a0Toe Touch Reaches<\/h3>\n<p>I\u2019m not talking about the static kind\u2014this one gets your hamstrings moving.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"430\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman showing toe touch reach stretch\" class=\"wp-image-46666\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/toe-touch-exercise.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"430\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/toe-touch-exercise.gif\" alt=\"woman showing toe touch reach stretch\" class=\"wp-image-46666\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Stand with feet shoulder-width apart. Reach both arms up to the sky, then sweep them down toward your toes in a flowing motion. Repeat 10 times.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Warms up the hamstrings, glutes, lower back and upper back while encouraging circulation. Also opens up your shoulders.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-nbsp-standing-side-stretch\">3.\u00a0<a href=\"https:\/\/gethealthyu.com\/standing-side-bend\/\" data-lasso-id=\"82886\">Standing Side Stretch<\/a><\/h3>\n<p>A gentle side bend that wakes up your spine and obliques.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman doing standing side stretch for walkers\" class=\"wp-image-46667\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-side-stretch.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-side-stretch.gif\" alt=\"woman doing standing side stretch for walkers\" class=\"wp-image-46667\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Reach your arms overhead, then gently lean to one side. Come back to center, and lean the other way. Repeat 5 times each side.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Opens up the sides of the body and helps with torso muscles used during walking.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-nbsp-standing-knee-hugs\">4.\u00a0Standing Knee Hugs<\/h3>\n<p>We\u2019re targeting the hips and glutes with this one.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman showing standing knee hugs stretch move\" class=\"wp-image-46668\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-knee-hugs-stretch-for-walkers.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/standing-knee-hugs-stretch-for-walkers.gif\" alt=\"woman showing standing knee hugs stretch move\" class=\"wp-image-46668\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Stand tall. Bring one knee up toward your chest, hugging it with your arms for a second or two, then release and switch sides. Alternate for 10 total reps.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Activates the <a href=\"https:\/\/gethealthyu.com\/hip-exercises-for-seniors\/\" data-lasso-id=\"82887\">hip flexors<\/a> and glutes while challenging balance a bit (always a good thing!).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-nbsp-calf-raises\">5.\u00a0Calf Raises<\/h3>\n<p>Don\u2019t forget those calf muscles\u2014they do a lot of work while you walk!<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"430\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman showing calf raise stretch for walkers\" class=\"wp-image-46669\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/calf-raise-stretch.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"430\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/calf-raise-stretch.gif\" alt=\"woman showing calf raise stretch for walkers\" class=\"wp-image-46669\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Stand with feet hip-width apart. Slowly rise onto your toes, then lower back down. Do 10-15 reps.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Strengthens your lower legs and promotes circulation before you hit the trail.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-post-walk-stretches-gentle-grounded-amp-static\">Post-Walk Stretches (Gentle, Grounded &amp; Static)<\/h2>\n<p>Now that your body is warm, it\u2019s the perfect time to go deeper. These stretches are designed to release tension, lengthen muscles and aid recovery post workout.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-nbsp-toe-touch-hold\">1.\u00a0Toe Touch Hold<\/h3>\n<p>Yes, again! But this time it\u2019s a hold.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman demonstrating toe touch hold stretch for walkers\" class=\"wp-image-46670\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/toe-touch-hold-stretch-for-walking.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/toe-touch-hold-stretch-for-walking.gif\" alt=\"woman demonstrating toe touch hold stretch for walkers\" class=\"wp-image-46670\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0With feet hip width apart, gently fold forward from your hips and reach toward your toes. Let your head and neck relax. Hold for 30 seconds.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0A deeper hamstring and lower back release after your walk.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-nbsp-deep-squat-aka-yoga-squat\">2.\u00a0<a href=\"https:\/\/gethealthyu.com\/yogi-squat\/\" data-lasso-id=\"82888\">Deep Squat<\/a> (aka Yoga Squat)<\/h3>\n<p>This one\u2019s my go-to for opening the hips.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman showing deep squat or yogi squat for walking\" class=\"wp-image-46671\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/deep-squat-yogi-squat.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/deep-squat-yogi-squat.gif\" alt=\"woman showing deep squat or yogi squat for walking\" class=\"wp-image-46671\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Stand with feet slightly wider than hips, toes slightly out. Sink your hips down toward the floor, bringing your hands to prayer position at your chest. Elbows can gently press into your knees.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Stretches your hips, ankles, and lower back\u2014and feels amazing after walking hills or inclines.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-nbsp-cat-cow-stretch\">3.\u00a0<a href=\"https:\/\/gethealthyu.com\/cat-pose\/\" data-lasso-id=\"82889\">Cat-Cow Stretch<\/a><\/h3>\n<p>Perfect for spinal mobility and relieving low back stiffness.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman showing cat and cow stretch\" class=\"wp-image-46672\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/cat-cow-stretch.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"766\" height=\"431\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/cat-cow-stretch.gif\" alt=\"woman showing cat and cow stretch\" class=\"wp-image-46672\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Come onto all fours. Inhale and arch your back (cow), lifting your chest. Exhale and round your spine (cat), pulling your belly button up. Repeat for 5-10 rounds.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Releases tension in the entire back and <a href=\"https:\/\/gethealthyu.com\/best-mobility-exercises-for-seniors\/\" data-lasso-id=\"82890\">improves spinal mobility<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-nbsp-runner-s-lunge\">4.\u00a0<a href=\"https:\/\/gethealthyu.com\/runners-lunge\/\" data-lasso-id=\"82891\">Runner\u2019s Lunge<\/a><\/h3>\n<p>The ultimate hip flexor stretch\u2014especially important if you sit a lot too.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" alt=\"woman demonstrating runners lunge\" class=\"wp-image-46673\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-1024x576.gif 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-300x169.gif 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-768x432.gif 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-480x270.gif 480w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-400x225.gif 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-150x84.gif 150w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-1024x576.gif\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-pin-description=\"Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike.\" data-pin-title=\"9 Essential Stretches For Walking That Help Prevent Injuries\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-1024x576.gif\" alt=\"woman demonstrating runners lunge\" class=\"wp-image-46673\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-1024x576.gif 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-300x169.gif 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-768x432.gif 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-480x270.gif 480w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-400x225.gif 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2020\/09\/runners-lunge-for-walkers-150x84.gif 150w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<p><strong>How to do it:<\/strong>\u00a0Step one foot forward into a lunge, keeping the back leg extended and hips low. Place hands on either side of the front foot or on your knee. Hold for 30 seconds, then switch sides.<\/p>\n<p><strong>Why it helps:<\/strong>\u00a0Stretches the hip flexors, quads, and groin\u2014areas that get tight from walking and sitting.<\/p>\n<p>Walking is one of the\u00a0best forms of exercise, especially for women in midlife. But if you\u2019re logging several miles like I do daily, don\u2019t skip the stretches. A few extra minutes can make a huge difference in how your body feels and functions.<\/p>\n<p>Whether you\u2019re a power walker, a dog walker, or just trying to move more consistently\u2014support your body with mobility and recovery. Your hips, hamstrings, and back will thank you.<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/gethealthyu.com\/essential-stretches-for-walkers\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Boost your walks and prevent injuries with my 9 essential stretches for walking, perfect for casual strollers and seasoned hikers alike. I\u2019m a health coach, personal trainer, and lifelong advocate for movement at every age. And one of my all-time favorite ways to move my body? Walking. Whether I\u2019m squeezing in a couple mile power &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14028","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14028","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14028"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14028\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}