Most walkers and runners don't stretch as regularly as they should, and those who do often spend time stretching parts that don't really need stretching. For instance, it's better to use a foam roller to loosen your quads after walking than stretch them.
There are some areas of the body, though, that would really benefit from a quick stretch after your walk or jog. Here are three essential stretches you should add to your routine. Together, they'll take you less than 2 minutes—something even the most "run and done" exercisers can get on board with.
Number "4" Stretch
The piriformis is a butt muscle near the sciatic nerve that often gets angry from distance power walking or running. When the piriformis is overworked, it can tighten and pinch the sciatic nerve, causing a literal pain in the butt. The Number "4" Stretch should provide some relief.
How to do it: Hold on to a bench or tree with both hands. Cross one ankle over the opposite thigh, creating a "4." Sink your hips down until you feel a gentle but real stretch in the side of your butt. Hold for 15 seconds. Rise up, switch legs and repeat.
Calf Stretch
Your calves are critical for walking and running, so show them some love with this quick stretch.
How to do it: Press your hands into a bench or tree, and step one foot back behind you. Keep both feet facing forward and both heels grounded. Bend your front knee, keeping the back leg straight, and press into the bench or tree. Hold for 15 seconds. Rise up, switch legs and repeat.
Chest and Shoulder Opener
Chest and Shoulder Opener
The fronts of the shoulders can get tight from a brisk walk—especially if you have poor posture paired with a poor-fitting sports bra. Open up the anterior deltoids with this quick stretch.
How to do it: Stand about half an arms distance from a tree or bench with your belly facing out. Reach back with one arm and grab the bench or tree with an underhand grip. Hold for 15 seconds. Lower that arm to your side, then reach back and repeat with the other arm.
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