Leg Stretches

As walking builds and strengthens your leg muscles, it is important to do stretching that keeps these muscles limber and loose, These stretches promote flexibility, which balances the strength-building effects of walking. Strong and flexible legs improve your balance and provide protection for your lower back.

1. Lie on your back and let the muscles of your back relax against the floor. Bend your knees so that both feet rest on the floor beneath your knees. Let your arms relax by your sides with palms upturned. Wiggle your fingers to relax them. Breathe deeply and relax.

2. Begin drawing your knees toward your chest. Wrap your arms around your knees and slowly hug your legs to your chest while taking full, deep breaths. Each time you exhale, allow your legs to relax further toward your chest. As you relax into this stretch let your lower back raise slightly off the floor.

3. Continue breathing deeply and lower your left foot to the floor with your knee bent. Now gently stretch the right leg by raising your foot toward the sky. Use your hands to support your leg if necessary, and if your legs are stiff, keep the knee slightly bent. Hold this stretch for a while, remembering to breath deeply. Lower the leg and repeat with your left leg.

4. After stretching your right and left legs, bend your knees and pull both legs to your chest once more. Feel the stretch in the lower back while breathing and relaxing After several deep breaths, lower your feet to the floor and stretch out your legs fully. Let your legs and back relax.