Warm-Up Exercises for Walking

Exercise #1 - Stretch And Reach
For Abdomen, upper chest, shoulders, and arms

Raise arms out to the sides and overhead, bringing palms together. Look up at your hands. Hold for 15-30 seconds.

Exercise #2 - Extended Arm Side Stretch
For inner and outer thighs, hips, sides of torso, back of shoulders, and arms

Stand with legs spread slightly more than shoulder width apart. Raise right arm overhead with palm facing the floor. Slide left hand down left leg toward the ankle. Hold for 15-30 seconds. Return slowly to the starting position. Repeat on other side. Return to starting position.

Stand with legs spread more than shoulder width apart. Step out to the side with the left leg, bending the left knee, and creating a stretch on the inside of the right thigh. Hold for 15-30 seconds. Return to starting position. Repeat on the other side.

Exercise #3 - Runner's Stretch
For calves and hamstrings

Stand with one leg forward with the knee bent, and the other behind with the knee straight. Bend the front knee further until you fell a stretch in the calf of the back leg. Hold for 15-30 seconds. Return to starting position.

Straighten the front knee and bend the ankle up so that the heel is resting on the ground. Bend the back knee and "sit," bringing your hips back until you feel a stretch along the back of the front leg. Hold for 15-30 seconds. Repeat with the other leg.

Exercise #4 - Standing Quad Stretch
Front of hips, thighs and legs

Stand at arm's length away from wall (or buddy). Place your right palm against wall or buddy's back. Grasp your left ankle with your left hand. Pull your knee backward, keeping your thighs even, until you feel a stretch along the front of your left thigh. Slide your left hand down over your foot until you feel a stretch along the front of your lower leg. Hold for 15-30 seconds. Repeat with the other leg.

(Source: The American Physical Therapy Association Book of Body Maintenance and Repair. www.apta.org)