Before a walk

The stretches

1. Hip circles

   30s

   Hands on your hips, draw slow circles with your hips.

   Hips · Lower back

   Gentler: Hold a chair back with one hand and make smaller circles.

2. Arm circles

   30s

   Arms out to the sides, draw slow circles.

   Shoulders · Front of the shoulders

   Gentler: Lower the arms below shoulder height and make small circles.

3. Standing side reach, left

   30s

   Right arm overhead, lean gently to the left.

   Right side of the back · Right side of the waist

   Gentler: Lean half as far, or hold a chair with the other hand.

4. Standing side reach, right

   30s

   Left arm overhead, lean gently to the right.

   Left side of the back · Left side of the waist

   Gentler: Lean half as far, or hold a chair with the other hand.

5. Standing quad, left

   30s

   Hold your left ankle behind you and stand tall.

   Front of the left thigh · Front of the left hip

   Gentler: Loop a towel around the ankle and hold the ends.

6. Standing quad, right

   30s

   Hold your right ankle behind you and stand tall.

   Front of the right thigh · Front of the right hip

   Gentler: Loop a towel around the ankle and hold the ends.

7. Calf at the wall, left

   30s

   Hands on the wall, left leg back, heel down.

   Left calf · Left Achilles tendon

   Gentler: Take a smaller step back and lean less.

8. Calf at the wall, right

   30s

   Hands on the wall, right leg back, heel down.

   Right calf · Right Achilles tendon

   Gentler: Take a smaller step back and lean less.