Transcript Session 4 Getting Out there Warm Ups Gradually increasing blood flow and muscle anD joint temp will improve comfort and reduce risk of injury.

Session 4
Getting Out there
Warm Ups
Gradually increasing blood flow and
muscle anD joint temp will improve
comfort and reduce risk of injury
Ankle circles
Stand on 1 foot
Lift other foot off the ground and
make circles with foot
Do 6-8 in each direction
Switch
Hold something for balance if needed
Pelvic loops
Hands on hips with knees slightly bent
and feet shoulder width apart
Make 10 slow continuous circles with
your hips
Reverse directions
Arm Circles
Hold both arms straight out
Make 10-12 slow backwards circles
with arms
Start small and finish large
Shake out arms
Repeat with 10-12 forwards circles
Stretching
• Just a couple stretches after could
prevent feeling of soreness
• If Sore may avoid walking
• Many simple enough to just do in standing
and can be done in any kind of clothes
after any kind of walk
Stretching
Calf & hip stretch
Take a giant step forward with right foot
Bend right knee (not beyond your foot)
Keep left heel on ground
Keep left leg straight
Feel in calf and hip
Hold for 6-8 slow deep breaths (hold onto
something for balance if needed
Step forward with left leg
Stretching
Back and Hamstrings
Feet together with knees soft
Lean forward from the waist and let arms and
head hang to the floor
Don’t need to touch toes or bounce
Hold for 6 to 8 long deep breaths and with each
breath hang more
Come up slowly
Repeat one more time
Stretching
Shin and Thigh
Pull left toes up behind you with right
hand
Heel doesn't need to touch behind you
just pull to stretch
Hold onto things for balance if needed
Hold for 6-8 long deep breaths
Pull up right toes and repeat
Stretching Precautions
Only stretch warm muscles
Stretching cold muscles can cause injury
Stretching cold muscles is less effective
Better to do after about 5-10 mins of walking
Don’t bounce in stretch
Soften knee
Locked knees strain back and behind knee,
always keep small bend in knee
Don’t push too far
Only want a gentle stretch
Posture
Pain in lower back?
Need to strengthen abdominals:
Stand with back of head shoulders and
feet against the wall
Slide one hand behind small of the back
Tighten abs
Feel back flatten on hands
Hold 10 seconds and repeat
Posture
While walking
Keep eyes on the horizon
Walkability checklist
Talk about safety concerns
Terrain
Headphones
drivers