4 Stretches You Should Do Every Time You Walk, According to Experts

# 4 Stretches You Should Do Every Time You Walk, According to Experts

Walking is one of the easiest ways families stay active together, but most parents don't stretch afterward. Physical therapists and movement experts say adding four simple stretches to your post-walk routine takes just minutes and prevents injury while improving flexibility.

The stretches target the muscles that tighten during walking: hip flexors, hamstrings, calves, and quadriceps. According to Prevention, these stretches work best when you do them while your muscles are still warm, right after your walk ends.

Here's what experts recommend.

**Hip flexor stretch.** Stand in a small lunge position with one foot forward and one back. Gently push your hips forward until you feel a stretch in the front of your back leg's hip. Hold for 20-30 seconds on each side.

**Hamstring stretch.** Place one foot on a low step or bench. Lean forward slightly from your hips until you feel the back of your thigh engage. Keep your back straight. Hold for 20-30 seconds per leg.

**Calf stretch.** Face a wall and place both hands on it. Step one leg back and press your heel into the ground until you feel tension in your lower leg. Hold for 20-30 seconds on each side.

**Quadriceps stretch.** Stand on one leg and pull your other foot toward your buttocks, using a wall or your child for balance. Keep your knees aligned. Hold for 20-30 seconds per leg.

Physical therapists explain that stretching after walking reduces muscle soreness the next day and improves your range of motion over time. This matters for parents who walk regularly with strollers or kids, since tightness in these muscles often leads to knee pain or lower back strain.