Stretches for Walkers

Every time your foot strikes the ground, your muscles and joints receive a load roughly 1.5 times your body weight. To prevent injuries, walk in place for a few minutes to warm up your muscles, then do these four stretches before setting out. After stretchingone side, switch sides and repeat. Stretch several times on each side.

1. Calf stretch

Stand about 2 feet from a wall and place your hands on the wall. Extend your right leg about 2 feet behind you. Bending your left leq, lean forward while keeping your right heal on the ground

2. Achilles stretch

Place your right leg in front of the left and bend the left knee toward the ground, keeping your heel on the ground. This stretches the Achilles tendon and the soleus muscle,which lies underneath the calf

3. Hamstring stretch

Place your left foot on a curb or bench. Keeping the heel of your right foot on the floor, slowly lean forward, without rounding your back, until you feel the stretch in your hamstring (the back of the leg from behind the knee up to the buttock).

4. Lower back stretch

Lie on your back with your knees bent and your arms away from your body. Keep your knees and ankles together throughout the stretch (imagine a piece of rope is tied: around your inkles). Slowly Jet your legs lrop to the left. (In the begining your knees may not ch the floor.)

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