POPSUGAR UK

Going on a Walk? Here Are 7 Dynamic Stretches to Do First, Physiotherapists Say

01/04/2021 - 01:35 AM

If you're the kind of person who preps for a walk by throwing your shoes on and heading out the door, it may be time to rethink your routine. "Many people often skip stretching before walking because they consider walking to be a light or minimal intensity workout," physiotherapist Chanha Hwang, PT, DPT, CHC, founder and owner of Fatherly Health and Wellness LLC [1], told POPSUGAR. "The reality is that stretching before walking allows muscles to warm up, which increases range of motion and flexibility [2]."

And not just any kind of stretching, either. Rather than just holding a stretch for 30 seconds or a minute (aka static stretching), experts recommend doing dynamic stretching [3], which involves more active movement. Dynamic stretching is meant to warm up your muscles, not just stretch them out, which can actually lead to damage without proper preparation. "Think of our muscles similar to a rubber band," said Dylann Craig, PT, owner of Impact Physical Therapy [4]. "If you stretch them while they are cold, they are less pliable, but when heated up they are much more elastic." Dynamic stretching improves blood flow to your muscles, helps to ease movement in your joints, and is an all-around better way to prepare your body for dynamic movements like walking, said Helene Darmanin, PT, DPT, CSCS, founder of Mama Bear Physical Therapy [5].

So before you hit the roads, the trails, the treadmill, or wherever you're getting your steps today, take a few minutes to get your muscles warm and loose. Ahead, check out seven dynamic stretches that physical therapists recommend adding to your pre-walk routine to stay pain- and injury-free.

Active Hamstring Stretch

"Hamstrings are typically tight," which can affect leg and back motion, said Lucinda Bouillon [7], PT, PhD, associate professor and director of the doctor of physical therapy program at the University of Toledo. She recommended this hamstring stretch to loosen the muscle.

Dynamic Lunge

This dynamic lunge stretches the rectus femoris, "a hip flexor and quad muscle," Dr. Darmanin said. This muscle can tighten up from sitting [8] and cause back, hip or knee pain, she said, so it's a good idea to loosen it up before you start walking.

Standing Quad Stretch

Dr. Hwang recommended this as one of the best stretches you can do before walking. It targets your quadriceps muscle on the front of your thigh.

IT Band Stretch

Your IT band, which runs along the outside of your thigh, can also get tight from sitting, especially cross-legged, said Samantha DuFlo [9], PT, DPT, PRPC and RRCA-certified running coach. "Doing a standing ITB stretch can help prevent some common complaints from walkers and runners," she said.

Rocking Wall Calf Stretch

"Calves are the most important muscle group for propelling us forward in walking," Dr. Darmanin said. This dynamic calf stretch improves the flex of your ankle joint (the movement of pointing your toes toward your nose), which is a range of motion we can lose if we sit too much, she explained. And when that happens, "we are more likely to twist an ankle or have knee or back pain," she said.

Dynamic Spinal Twist

This relaxing stretch targets your upper back, another area that can get tight from sitting and looking at screens, Dr. Darminin said. When that happens, "motion becomes concentrated in only the neck and lower back, causing stress in those areas, which can also cause discomfort in the hips and shoulders," she explained. Loosening this area first can help you stay comfortable and pain-free on walks.

Standing Side Bend

A simple side bend helps to stretch all the muscles in your side, targeting the lats in your back, the muscles in your ribs, and your outer hip and leg muscles, said Chad Walding, DPT, physical therapist and co-founder of NativePath [10]. Your side muscles are getting a workout when you walk, so you want to make sure they're warm and loose first.


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