The stretching exercises to walk must be made before the walk because they prepare muscles and joints for exercise and improve the blood circulation, but they should also be held immediately after the walk because they help remove excess lactic acid from the muscles, decreasing the pain that can arise after physical exertion.
The stretching exercises for walking should be done with all of the large muscle groups such as legs, arms, and neck, with a duration of at least 20 seconds.
Bend the body forward as shown in the image, without bending the knees.
Stay in the position that shows the second image for 20 seconds.
Stay in the position that shows the image 3, until you feel the calf stretch.
To do these stretches, simply stand in the position of shows each image for 20 seconds, every time.
Recommendations for good walks
Recommendations to walk correctly are:
- Do these exercises before and after the walk;
- Whenever you make a stretching with one leg, do with the other, before moving on to another muscle group;
- To perform the stretching should not feel pain, only the muscle repuxando;
- Start walking slowly and only after 5 minutes increase the pace of the walk. In the last 10 minutes of the walk, slow the pace;
- Increase the time of walking gradually.
Before you start walking it is important to visit a doctor because in the case of heart disease, the doctor may prohibit this exercise.