Ozark Christian Living

Family Life & Homemaker's Guide

Cool Down Stretches

Walking Program

She girdeth her loins with strength, and strengtheneth her arms.  Proverbs 31:17

Cool down exercises to stretch the muscles:   Below are some exercises for stretching the muscles after walking:

Ankles. shins, and calf muscles (on back side of lower leg):

  • Upper Calf: Hold for count of 20
    • Stand approximately 3 feet away from a wall with feet 1 foot apart.
  • Lower Calf: Hold for count of 20
    • Stand approximately 3 feet away from a wall with feet 1 foot apart.
    • Bend knees.
  • Ankles and shins: 20 times
    • Stand approximately 3 feet away from a wall with feet 1 foot apart.
    • Push up with toes; lifting heel off of the floor.
    • Lower heel back to floor.
    • Repeat.

Hamstrings (large muscles on back side of upper leg), count of 20 each side and in the middle:

  • Stand with your feet a little more than hip distance apart; knees slightly bent.
  • Reach down and grab right ankle, pressing nose toward  right knee (don't force, just press until a stretch is felt).
  • Move both hands to center between legs (palms flat on floor if possible, again no forcing just stretch as far as you can).
  • Shift to the left, grabbing left ankle, pressing nose toward left knee (don't force, just press until a stretch is felt).
  • Move both hands back to center and then roll up slowly (preventing dizziness).

Quadriceps (large muscles on front side of upper leg,  count of 20 each side:

  • While standing (may need to touch chair of wall with left hand for balance).
  • Reach and grab right ankle with right hand.
  • Pull right ankle toward buttock (press until a good stretch is quad is felt).
  • Repeat for other leg.

Outer hips, count of 20 each side

  • Lie flat on your back.
  • Raise left knee.
  • Put right foot on raised knee
  • Place your hands behind left knee and pull towards you until you feel a stretch.
  • Repeat on the other side.