Attention Walkers: Get Loose!
Author: Shannon Miller
You’ve heard the expression: “these muscles were made for walking,” right? OK, maybe I modified it a little, but in any case, to keep your walking muscles loose, you need to stretch.
Do the following stretches after your warm up and again after your cool down.
Side Reach – Extend one arm over your head and reach for the other side. Hold this pose for 10 seconds and then stretch your other arm.
Wall Push – Put your hands up against a wall, while keeping your feet 3 to 4 feet away from the wall. Bend 1 knee, pointing it toward the wall. Keep your back leg straight with your foot flat and pointing toward the wall. Hold this pose for 10 seconds and then stretch your other leg.
Knee Pull – Begin by leaning your back against a wall. Ensure that your head, hips, and feet are in a straight line. Pull one knee toward your chest. Hold this pose for 10 seconds and then repeat with your other leg.
Leg Curl – Pull one of your feet up toward your buttocks. Keep your bent knee pointed downward. Hold this pose for 10 seconds and then repeat with your other leg.
Hamstring Stretch – Sit on a hard surface and extend one leg out in front of you with your toes pointing up. Keep your other foot flat on the ground. Straighten your back and reach for your foot that is straight in front of you until you feel a stretch in the back of your thigh. Hold the pose for 10 seconds and then stretch your other leg.
Walking has many benefits including helping you to:
- have more energy,
- de-stress, lose weight,
- decrease your chances of developing diseases like diabetes, cardiovascular disease, and hypertension.*
TIP: If you’re not already a walker, maybe now you’ll consider becoming one. And when you do, don’t forget about your stretches!
CALLING ALL WALKERS!
For eight weeks, starting June 22nd, on each Wednesday morning from 8 to 9 AM, Shannon Miller’s Walk-Fit Eight Week Group will meet at the Memorial Park in Jacksonville, Florida.
Registered participants in Shannon Miller’s Walk-Fit Eight Week Group will receive a copy of “Shannon Miller’s Food Journal and Exercise Log“, and a Shannon Miller Lifestyle pedometer, in addition to the benefits of a support group.
Space for participation in Shannon Miller’s Eight Week Walk-Fit Group is limited for the group. Those interested in registering are requested to e-mail [email protected] as soon as possible, stating why participating in Shannon Miller’s Walk-Fit Group is important to them. Eight Week Walk-Fit Group participants will be eligible to win prizes periodically during the program, including a surprise grand prize.