Stretches Before Walking that Lengthen your Stride - Physio Stretch Routine
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- Опубліковано 12 вер 2024
- Stretches before walking and hiking can improve your stride and flexibility. Physio Michelle guides you through these simple pre-walking stretches to prepare for walking and lengthen your stride including stretches for your; hamstrings, calves, hip flexors and buttock muscles. These walking stretches are ideal to prepare for walking outdoors.
Muscle tightness in the lower limbs, hips and buttocks can restrict stride length. Doing these stretches before walking can improve the ease of walking by lengthening the muscles and preparing for exercise, especially if you're prone to muscle stiffness and soreness after walking.
This progressive stretching routine guides you through guides you through safe dynamic and stretches for lower back, hip and lower leg mobility and flexibility for walking. These stretches can be repeated 2-3 times, 10-30 seconds/stretch or longer for seniors. All the stretches should all feel comfortable for your body. Ideally do these are 5-10 minutes of walking to warm up the body.
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'Goodbyes' Produced by ThatKidGoran (Licensed User)
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Thanks Michelle. A good reminder for me to stretch before a walk as well. I will be doing these stretches before my next walk.
You're welcome Wendy, keep up your walking!
I'm an avid fitness walker and I've been looking for an easy and quick warm-up routine. I'm 60+ and I speed walk 7 days a week. I wanted a stretching regime that did not take a lot of time to do. I'll also be checking out your after-walk routine. Thank you for this!
@Marie MacDonald my pleasure! Thanks so much for your lovely comment and support. I do hope this helps you 🙏❤️
Turns out these stretches are much better of my plantar fasciitis than those given to me by PT. THANK YOU very much!😀
@D S Thank you for your comment! I'm glad to hear that the stretches in the video were helpful for your plantar fasciitis. Sometimes different stretches work better for different individuals, and it's great that you found these stretches more effective for your condition. Remember to continue incorporating them into your routine and consult with your healthcare professional or physical therapist for personalized guidance. Keep up the good work, and I wish you a speedy recovery from your plantar fasciitis. 🙏 ❤️
Fantastic!! Thanks you! My legs thank you. I am an avid hiker and these stretches are perfect before a hike.
Thank you for all of these wonderful videos for healthy stretching! You have a fan in California, USA!!! 🇺🇸
I have pain in my calf muscles from walking I was stretching and still had pain until I Watch this video and you taught me the proper way to stretch I am happy to say I feel much better and I am grateful for your help thank you
Hi James, so glad this helped! thanks so much for commenting
I just discovered this video today, after trying lots of different warm ups for walking. I was always left with pain up the outside of my ankles/lower legs after walking. Well, not with your stretching routine, I just walked 3.3km and had no pain whatsoever in my lower legs, other than general tiredness. I used this video for my cool down stretches too and will be using this routine from here on out . Thank you so much! 😊
THANK YOU!! I seriously didn't realize I need to stretch before walking! This really helped me tremendously!!!
@Bobbie You're so welcome! I'm so glad you find this helpful -wishing you well! 🙏
LOVE this walking warmup!! I watch this video 6 days a week before my mile walk/runs
@Charity Mohler thank you for your lovely comment and support. So glad to know you like this video. All the best! 🙏
@@michellephysio awww you replied! You’re welcome! You’re such a lovely lady! All the best 💓
Thank you for showing warm up exercises in nuce and simplified way
This is A GREAT video! I've done these stretches twice before walking with friends and it really helps!
Thank you i do my walking every day and my stretch
That was fantastic. Thank you, Michelle. #ILoveMichelleKenway
Glad you enjoyed it!
Thank you, this is great. Very doable.
You're very welcome!
Always helping tha people with natural exercise
Thanks so much my neck problems solving 🙏
This is my favourite warm up video. Thank you for making this video 😃👍🏼
Lady you know your stuff this has been very helpful me thank you so much ❣️😊✌🏽
@Vicki Cannon you are very welcome! Thank you so much for your kind words! So glad you find this helpful. Keep up the great work and continue taking care of yourself. Thank you for your support! ❤️🌺
I am currently running in the
Walt Disney World Resort
Half Marathon
But now, I've gotten stomach pain injury from too much exercise/high-intensity exercise! So, now I am going to lower my intensity for a while and do some walking!😊
I will use these stretches for my warmup!
All ready for my walk to Cleveland Point. Thanks Michelle. Loving your exercises.
Lovely Debbie, beautiful cool morning for that walk, gorgeous isn’t it, enjoy!
Thank you so very Much, I will be doing this in the morning before I walk my moms dog to the vet. I haven't walked in way too long and have really let myself go, so this video could be my first step to getting out walking agian. I really appreciate the time you put into this. Wishing you all the luck and love in the world!!!
@raven wills my pleasure and privilege indeed, thanks so much for taking the time to comment. I do hope this helps 🙏
Thank you, your videos are so calm and straight to the point ❤️❤️❤️
Thanku Amina, so glad you enjoy them!
Thank you for this! I wish I would have seen this yesterday before my husband and I went on a 13 km walk 😄 But good for the next time 👍🏼
13km!! Nice effort Glynnis
THANK YOU, MICHELLE DOWN UNDER.
HELLO FROM NEW YORK CITY.
@dewieli2389 you're welcome! Hello from Down Under! Thank you for your kind words. Sending warm wishes from Australia to New York City! 🌏😊
@@michellephysio Thanks for your reply ❤️
I actually grew up in St. Thomas, United States Virgin Islands.
Can you also make a video where you explain how to let the air out of the exercise ball and show it on the ball and make it completely flat?
Very helpful, thank you :)
You are awesome!!!
My mom told me to learn some after and before stretches for walking
Thank you Michelle. Your videos are super helpful
Thank you so much, today I enjoyed a pain free strenuous walk thanks to you stretching videos, both pre and post. This beginner obese walker thanks you from the bottom of her heart! Much love from Spain!
@Amaya Rodrigo my pleasure! I'm just so glad to read this from you, thank you so much for your lovely support and all the best to you! 🙏
Great tips, thank you. Is it advisable to walk for a few mins first before stretching? Cheers
Hi Michelle: I liked this video. The achilles tendon stretch was only held for about 10 seconds; was there a reason for that? In addition to these great stretches to do before walking, I will add some ankle exercises (circles, flexing and pointing 20-40 reps), neck circles (3 in each direction) and some basic upper back and lower back stretches as well to round out the whole body before going outside. Thanks again. Beautiful scenery!
Thank you, Michelle!
Just what I needed. Thank you
😊
@Nolan Carman my pleasure! Hope this helps 🙏 ❤️
Hi Michelle, hope you are well. Could I use the same stretches after my walk? Thank you Adelina
Thanks doc. 🫰
Thanks for this stretching
@el copias You're so welcome! I hope you benefit from this video information. All the best! 🙏 💖
Thank you so much for this!
About to do a 5K Turkey Trot speed walk...thanks for this!
@CJ Meiko you're welcome! Hope this helps. All the best!🙏 ❤️
@@michellephysio It did. Thanks a bunch!
Thank you! 🙏🏽☀
I like your all videos
Thank you Yunus!
Very nice! Thanks for taking the time for making such a nice video
@Eden my pleasure! So nice of you to say! I'm really glad they make sense, thanks so much for your lovely comment and support ❤️
Ty🎉😊
Great thank you
Hi Michelle, can this stretching be done by a diabetic patient who is around 63 years old?
He walks everyday for around 30 minutes but never done this stretching before. Please reply 🙏
These are great but I have a question, do these stretches have to be done right before the walk or can I do them first at home before driving to where I walk? I go to a school and parking area doesnt have benches to stretch at. Hope to hear from someone soon, take care and be safe out there.
Don't you have mobile data? or save the video on your phone so that you can do it before walking?
I do them in the morning before I drive to my destination for a walk or a hike. They work great!
def helps
love you
Are you from. I love you
Thank you!
@Pamela Phelan You're welcome! Hope this helps🙏
Thank you for this video. Very easy and helpful.
I’m a Zumba instructor and have been having knee pain/swelling. I just saw an orthopedist who said I have a bit of arthritis. Can you recommend stretches for knee pain/ swelling before dancing?
Hey Marcia glad this helps. As far as arthritis management for knees goes, muscle strengthening especially quads is very important - can you see a Physio to help you out?
Is a Physio the same as a Physical Therapist? If so, yes. One of the ladies in my exercise group is a physical therapist. Went to have an MRI today to ensure no meniscus tear. I just wondered if there was a particular exercise prior to dancing. I will definitely work towards strengthening my quad.
Can the same be applied after walking
There's another set for after walking here ua-cam.com/video/Civgg3FVfw8/v-deo.html
Wahh lovee it 😍
@Warson Ronghang Thanks so much 🙏 for your support! So glad you enjoyed this video 😊
Thanks!
@Marie MacDonald you're most welcome!🙏 ❤️ Thank you so very much for your kind donation, I really do appreciate this!❤️🌺
Turn around side to side 0:25
Tuck pelvis 2:14
Push the heel to the ground 4:46
I am also sixth to keep you fit
Lovely stretch’s!
@Willis Rich thank you! ❤️
Stretching is before walk or after work
Both
I like these. I'll do them next time I walk! Shalom from Israel
thanks
@Nitong Pelingon You're welcome!❤️
This is such great advice, thanks! Honestly, I'd love to know your secret to maintaining such a nice figure, you're so beautiful! x
Glad to help Freja, hope these help you - I walk every day too :)
Do I need to to stretches before and after too?
This depends, if your muscles are tight you may benefit from before and after
@@michellephysio am having leg pain behind my legs lower . I didn't do stretching should i take rest for 2 days r still walk after stretching
Hi doc , kindly help me out ,
Im having lower lumber disk disease ,
But i think kegal exercise give me more pain while doing it , kindly suggest me should i continue kegal exercise or am i doing it anything wrong , please help
Muneeb do the exercises gently not too hard at first and keep the normal inward curve in your lower back, make sure to avoid flattening it out, all the best
🙏🏻🙏🏻
Im not understanding the last two. I can’t put my weight on my heel or bend my knee without lifting my heel. And the sitting one didn’t do a thing.
Hii doc,
My problem is whenever I done long walk like 10,000 steps or more between my thighs there become red rashes and they hurt alot and I cant walk 2-4 days after this please tell me the solution...
Use a glide product. Friction
@@vickiehart3707 any recommendations sir ???
Try using something like Johnson’s baby powder before your walk. That will stop your thighs from harshly rubbing against other which is most likely what causes the rash
@@roohhvohra5328 an anti chafing cream.
Wearing a pair of cycling shorts might help.
0:24
😘😘👍👍
I have a question. I have been walking for a month about 4 to 5 miles a day but I have noticed that my calf's and my feet and ankles keep Edema (Swelling)and even my hands do aswell. Please any help is needed.MY CALFS AND SHENS STAY REALLY SORE BUT I PUSH THROUGH AS MUCH AS POSSIBLE. HELP
Go see a doctor. There's a million things that could be causing that.
My swelling went away when I cut out white sugar and stuck to under 1250 mg of sodium daily- best of luck and well done on walks!
@@tarahall1025 congrats! 💪🏻 🔥 ♥
could be a shin splint, google it to find more out about it if it applys to you, if not, see a doctor
Why you don’t have any freedom
Did you hear her say: “ we are ALLOWED OUT?” Oh my God! TYRANY!
Get over yourself.
COVID lockdown times
Your exercises look good but I can't get past the first couple of minutes because of the "music". The same few chords on endless repeat is so irritating that I find I'm yelling at the computer. The music is not necessary; I just need to hear your instructions.