A Bit of a Stretch

A Bit of a Stretch

By Ellie Hodder

Many healthcare practitioners who work with athletes agree that inflexibility is a major cause of sports injuries. Ironically, walking — the thing you are doing to promote health and fitness — results in decreased flexibility if you don’t actively work to counter this affect. Knowing this,
it is important to work a regular stretching regimen in order to gain both the satisfaction and total fitness benefits from your walking program.

When and how much to stretch
The ideal time to stretch is after your walk. This will allow you to stretch when the muscles are warm and most likely to respond. If you conclude your walk at a place where you can do a complete stretching routine, this is the time to do it. If not, do some carside stretching (see below) and devote time when you return home or even in the evening before bedtime to stretching.

Each muscle group should be stretched for 90+ seconds. It is beneficial to break this up into three 30-second stretches. If you are at home, you can use a typical television commercial to help you figure out how much time that is; if you’re out and about, it would take you about 30 seconds to sing ”Happy Birthday“ twice!

What to stretch
Walking is a full-body workout. Ideally, you will want to include stretches for both upper and lower body. However, at the very least, your routine should include stretches for the large muscles used during walking. These minimally should include lower back, hip flexors, quads (front of the thighs), hamstrings (back of the upper leg), and both sets of calf muscles.

Reference
There are tons of good stretches for each of the muscle groups. I suggest that you spend time familiarizing yourself with additional stretches, which may be included in your routine when you have the space and time. An excellent reference book is Running Strong and Injury Free by Janet S. Hamilton (Don't let ”running“ in the title put you off . . . it's a fine reference). The cost is $20 from Running Strong, 191 Crossing Drive, Stockbridge, GA 30281, www.runningstrong.net.

Form Matters
When you are stretching, it is important to position yourself so that you are actually stretching the muscle group you intend to stretch. If your body is misaligned to the intended stretch, you will receive no benefit from your time. A familiar example would be runners and walkers you’ve seen with one leg on a gate so that the foot is waist height (or higher) and the exerciser’s hips are at an angle to the forward leg with the pelvis tucked under. The position looks really cool, but it is totally ineffective at stretching the targeted hamstrings.

THE CARSIDE FIVE

Low-Back Stretch: Stand with your hands on the bumper of your vehicle. Keeping the head in its natural alignment with the spine, slowly curve the spine downwards like the dip in camel’s humps. After a slow 10 count and without changing the alignment of the head, curl the vertebrae upwards like a cat might stretch. Repeat twice more.
Hip Flexors: Stand with your left foot on the bumper or running board, hips facing squarely forward, right foot should be on the ground, leg straight without locking the knee. Contract the abdominals and lean slightly forward to stretch the area at the front of the hip where the leg meets the pelvis. Repeat 3 times for both legs using a slow 10 count.
Quads: Stand so that you can hook your toe on the bumper or running board. Contract your abdominals and straighten your knee towards the ground. Only go so far as you can without releasing your abdominals. Repeat 3 times for both legs using a slow 10 count.
Hamstrings: Stand facing the bumper or running board. Keeping your hips facing directly forward put one foot on the bumper. With the toes pointing towards the sky and chest up, gently bring the hip back and lean slightly forward from the hips (avoid curling your spine). You should feel the stretch along the back of your leg, possibly from the ankle to the hip. Repeat 3 times for both legs using a slow 10 count.
Calves: Stand facing the side of the vehicle. With hips facing forward and feet parallel, step the right foot forward, bending the right knee. The body should be at an angle and in straight alignment with the left leg straight and left heel on the ground from heel to buttocks to the back of the head. Now, gently lift the big toe on the left foot. You should feel the stretch in the larger, ”meaty“ part of the calf. Repeat 3 times for both legs using a slow 10 count. To stretch the lower calf muscle, stand a bit closer to the vehicle with your weight almost entirely on the right leg. Bend the right knee keeping the heel on the ground. You should feel this stretch closer to the ankle. Repeat 3 times for both legs using a slow 10 count.