Stretching and Strengthening Activities for Program Success
5 Step Basic Walking Pattern
Step 1: Warm Up (3-5 minutes)
Step 2: Gently Stretch (4-5 minutes)
Step 3: Walk (5-30 minutes or more)
Step 4: Cool Down (3-5 minutes)
Step 5: Gently Stretch Again (7-9 minutes)
Strengthening Exercises can be done to help with walking
Step 2: Gently Stretch (4-5 minutes)
Step 3: Walk (5-30 minutes or more)
Step 4: Cool Down (3-5 minutes)
Step 5: Gently Stretch Again (7-9 minutes)
Strengthening Exercises can be done to help with walking
Step 1: Warm Up
Warming Up your muscles before stretching and physical activity is extremely important to help avoid injury and avoid pain during and after exercise.
Ways you can warm up before stretching:
Ways you can warm up before stretching:
- Walk slowly for 3-5 minutes
- March in place for 3-5 minutes
Step 2: Gently Stretch
Leg and body stretches can help prevent shin pain, sore muscles, and other injuries. We recommend you utilize 4 stretches before each walk; calf muscles, hamstrings, quadriceps and hip flexors, and iliotibial bands (ITB's). You should do each stretch on both your left and right side. Hold each stretch for 30 seconds and make sure to not bounce.
Straight Leg Calf Stretch
• Left leg in front, right leg in back • Left knee slightly bent • Left knee slightly bent towards ground • Stretch is felt in the back of lower right leg • Switch legs and repeat To feel the stretch more: •Move right leg farther back 
Hamstring Stretch: Standing
• Extend right leg out with toes up • Slightly bend left knee • Stretch is felt in the back of right thigh • Switch legs and repeat To feel the stretch more: •Place right leg on raised surface, bend forward, or extend right leg farther 
Hip Flexor and Quadriceps Stretch: Standing
• Right leg in front, left leg back, both knees slightly bent • Tuck butt under hip (Tilt pelvic forward) • Stretch is felt in left hip and upper thigh • Switch legs and repeat 
Bent Leg Calf Stretch
• Left leg in front, right leg in back • BOTH knees slightly bent • Push the heel of the back leg towards ground • Stretch is felt in the lower back leg • Switch legs and repeat |
Iliotibial Band Stretch
• Leg nearest to the wall put behind other leg • All pressure is placed on the leg straight up • Bend hips towards the wall • Stretch should be felt on the hip and outer thigh area that is closest to wall • Switch legs and repeat 
Hamstring Stretch: Sitting
• Right leg extended with toes up, left leg bent • Right hands rested on left hip • Bend forward • Stretch is felt in the back of right thigh • Switch legs and repeat To feel the stretch more: • Bend right foot at ankle towards you 
Hip flexor and Quadriceps Stretch: Sitting
• Left leg in front, right left in back • Tuck butt under hips • Sit up straight • Stretch is felt in right hip and upper thigh • Switch legs and repeat 
ont of Calf and Toe Stretch
• Left leg in front with knee bent, right leg straight back • Toes pointed down, resting on the floor • Push down with shin • Stretch is felt in front of right calf and toes • Switch legs and repeat |
Step 3: Walk
This is the cardiovascular part of your walk. Follow these guidelines for optimal activity: pick up the pace, increase your time, monitor for intensity, and check your perceived exertion and/or heart rate.
Step 4: Cool Down
At the end of your walk, slow your pace to a stroll until your heart rate has returned back to your pre-walk level. This step is very important as a gradual cool down allows your body to "downshift" from high gear to low gear of everyday movement. Cooling down lets your heart rate lower gradually, and prevents your blood from pooling in your legs, which can cause light headedness, dizziness, or even fainting.
Step 5: Gently Stretch Again
Stretching after physical activity and cooling down can help prevent soreness, increase flexibility, and maintain range of motion. Repeating the same stretches done in step 2, however hold them for 45-60 seconds each.
Strengthening Exercises for Walking
Starting a new walking regimen can cause some discomfort if it is not something that you have done before. Incorporating these strengthening exercises can help you build up your walking muscles and ease discomfort throughout your walks.
Standing Back Leg Lift
• Both legs start straight in front • With right knee slightly bent, move right leg back • Tap floor with toes and back to starting position • Repeat 5 times to start, increasing to no more than 30 times • Switch legs and repeat 
Quadriceps Strengthening: Standing
• Stand on your left foot, with knee slightly bent • Tighten thigh muscles on left leg • Bring left leg forward until it’s slightly off the ground, and back down • Repeat 5 times to start, increasing to no more than 30 times • Switch legs and repeat 
Quadriceps Strengthening: Laying down
• Right leg extended out with toes up, left leg bent • Tighten right thigh muscles, and lift leg upwards, no higher than left knee, and back down • Repeat 5 times to start, increasing to no more than 30 times • Switch legs and repeat |
Heel and Toe Raises: Standing and Seated
• Foot flat on the ground • Lift toes up off the ground for 5 counts and back down • Lift heel off ground for 5 counts and back down • Start with 5 reps each, increasing to no more than 30 times 
Quadriceps Strengthening: Seated
• Right leg extended, left leg bent • Contract quad muscles— in other words, gently push right knee towards the ground • Hold for 5 counts and repeat • Repeat 5 times to start, increasing to no more than 30 times • Switch legs and repeat 
Standing Mini Squats
• Feet position hip-width apart • Slowly bend knees to lower body a few inches • Come back up and squeeze buttocks • Keep feet flat on the ground; do not let knees go past toes • Repeat 5 times to start, increasing to no more than 30 times |
Email Wellnessworks@iastate.edu with any questions you may have
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