Stretching Exercises

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

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