This is the one stretch I recommend to all walkers who don’t have time for a full cool-down
Stretch your walking muscles and keep your lower body flexible
I recommend walking to all my personal training clients as a low-impact way to improve their cardio fitness, but I know many of them skip stretching after their stroll.
Doing that once or twice is fine, but regularly neglecting to stretch after movement can lead to stiff muscles.
Most of my clients don't have time to do a full-body routine after every walk, so instead I suggest they do one simple move: the bodyweight good morning.
It releases tension throughout your body's posterior chain—the muscles running down the back of your body—including your glutes (buttocks), erector spinae (the muscles alongside your spine), hamstrings (on the back of your thighs) and calves.
It also involves hinging forward from your hips, which helps with joint mobility.
Here's how to do it.
How to do the bodyweight good morning
How to do it:
Time: 60sec
- Stand with your feet hip-width apart and a slight bend in your knees.
- Have your hands on your hips or by your ears with your elbows out to the sides. Doing the latter will activate your back and stretch your chest and shoulders.
- Hinge at your hips, pushing your buttocks back as you lower your torso until it’s parallel to the floor, or until you feel a stretch in the back of your legs.
- Keep your shoulder blades engaged and your back flat.
- Drive your hips forward to return to the starting position.
Trainer tips: Avoid straightening your knees, as this will reduce the stretching effect on your hamstrings and back. Focus on pushing your hips behind you for best results.
