| Stretching exercises for walking and running
Knee Stretches
Quads-Holding onto something to maintain balance and keep the back in neutral position, grasp to ankle and bring the heel towards the buttocks with the knee directly pointing towards the ground.
Hamstrings -Place the heel of one leg so that the leg is elevated. While keeping the back in a neutral position, bend the opposite knee until a comfortable stretch is felt in the hamstring of the elevated leg.
Foot/Ankle Stretches
Gastrocnemius-Keeping the back left straight and the heel in contact with the ground, push your weight forward.
Soleus-Placing the foot to be stretched in the back, bend both knees slightly.
Plantar fascia-Standing with the ball of the foot on a ledge, let the heel of the foot fall until a stretch is felt through the arch of the foot.
Hip Stretches
Hip flexor-With one foot placed in front of the other, gently push the hips forwards until a comfortable stretch is felt in the groin area.
IT Band - While in sitting, place one foot beside the opposite knee. Gently put pressure on the outside of the knee towards the opposite shoulder.
Back Stretches
Sidebends-Bend to one side until the hand reaches the outside of the knee.
Upper Body
Chest/bicep-Place hand behind the back and gently bring arms away form the buttocks.
Tricep-Place one hand on the opposite shoulder blade. Apply slight pressure on the elbow until a comfortable stretch is felt.
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