Stretch Yourself!: A List of Must-Do's

Think you don't need to stretch before your workout because you're "only walking?" Think again. Stretching is not for sissies! It's one of the best things you can do to prevent injury.

Stretching before - and after - your workout also helps you get more bang out of your walking. Your muscles contract while you walk, making them short and tight. Stretching helps prepare them for a workout and helps them recover afterward by releasing and lengthening them back to a relaxed state.

So, how and what do you stretch? The first step is to warm up. Muscles are like big pieces of taffy. The warmer they are, the more flexible they are and the less likely they are to snap! Five to ten minutes of moderate walking is sufficient to get your body ready for a pre-walk stretch.

Stretching while your muscles are cold actually increases the risk of injury. Likewise, stretching will be more effective after your walk, when your muscles are good 'n' warmed up! The following four moves are good ones to try both before and after cruising the mall:

Hold all stretches for 30 seconds - about the time it takes to hum "Take Me Out to the Ball Game" at a Harry Caray pace (they don't call it the 7th inning stretch for nothing!). Longer than that doesn't give you any added benefit, and less than that doesn't give the muscle time to relax. Don't bounce while holding the stretch - think long, smooth, and steady. And please, with all stretches, go for the stretchy feeling, not a painful feeling.

Calf Stretch: Hold onto something solid to help balance, and slide your right leg back two or three feet. Keep both heels on the floor. Bending your left leg, lean forward until you feel a stretch in your right calf. Intensify the stretch if you need to by bending your left knee more. Repeat for the other leg.

Hip Flexor Stretch: Stand in the same position as for the calf stretch. Come up on the toes of your back foot and bend both knees slightly. Then tilt your pelvis forward, scooping your buttocks under and tightening your abdominal muscles. You should feel a stretch in the front of your hip. Repeat for the other leg.

Quadriceps Stretch: Hold onto a bench or wall with your left hand. Reach behind your back with your right hand and grasp your right foot or ankle. Gently pull your heel toward your buttocks, keeping your knees close together. Repeat with the other leg and hand.