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Whether you walk for the health benefits (like better heart and brain health and lower blood sugar levels), to simply clear your head, or for a mood boost, there’s a lot to love about walking. But because walking can seem like a laid-back activity, you may not think to stretch before you head out or when you get back—but you definitely should.
Stretching before and after you walk can help keep your feet, ankles, and joints flexible and strong to help prevent pain or injury, which makes for a more effective and pleasant walk overall. That’s why Katy Bowman, a biomechanist, and Jill Miller, a fascia expert, created Walking Well. This program was designed “to prepare your body to walk with greater ease, increase how far or long you can walk, and get you walking comfortably on a variety of terrain,” says Bowman.
Each move targets a specific body part to stretch, strengthen, and improve mobility—all essentials to being active, especially if you spend a lot of time sitting. “When you’re sedentary, joints can stiffen and don’t contract and lengthen as well, so our range of motion shortens; you want to prepare your tissues for walking so you can use your body more efficiently,” Miller adds. These stretches for walking can help you do just that!
Best Stretches for Walking
Ready for an even better walk? Aim to do these stretches from Walking Well before most of your daily walks (and ideally after, too!).
1. Big Toe On-The-Go
Why it works
A flexible big toe is key to good walking from. “The big toe is the last thing that leaves the ground when you step forward, and there’s a reflexive action from the toe all the way up to the glute that helps propel you forward,” says Miller. “If the toe doesn’t bend well, you end up rotating your leg way out to the side and full force won’t come form your glute. That leads to that awkward, duck-like walking form.”
How to do it
- Rest the big toe on a soft ball like a yoga ball or tennis ball (you can also use a rolled-up towel, blanket, or folded yoga mat). Make sure the ball of the foot rests on the ground.
- Hold that position for 30 seconds, then try to press toe into the ball 10 times.
- Lower and lift heel, as if you were beginning to take a step, 10 to 15 times.
- Switch feet and repeat.
2. Calf Stretch
Why it works
“The mobility and strength of your calf muscles are what sets the stage for how other parts, like your knees and hips, can move,” says Bowman. Strong calves can lead to longer strides, better balance, and strong ankles, and doing calf stretches can help you get there.
How to do it
- With a wall or chair close by for balance, place a foam roller (or a rolled yoga mat or towel) on the floor in front of you. Step onto the towel with a bare foot; place the ball of the foot on the top of the towel and keep heel on the floor. This is the stretching leg.
- Slowly straighten stretching leg. Keeping body upright, step forward with the opposite foot. The tighter the stretching leg, the harder it is to take that step.
- Hold that small step for 30 to 60 seconds, then repeat on the other side.
3. Quad Quench
Why it works
“Your quads play a role in both flexing your hips and extending your knees, so it’s important to make sure they have good elasticity so you can have full range of motion,” says Miller.
How to do it
- Lie face down on the floor. Place a soft ball like a yoga ball or tennis ball under quad (if you have a pair, you can place one under each quad to work on both at the same time). Take some deep breaths.
- Start to slowly contract (stiffen) and then relax (let go) quadriceps, allowing it to sink into the ball. Contract and relax 15 to 20 times.
- Now, move body like a snake to inch the ball from top of knee to the top of thigh. If you feel a tight spot, stop and repeat the contract and relax move. Roll this way for 2 to 5 minutes.
4. Step Up and Over
Why it works
When you walk on mostly flat surfaces, you may feel a bit of pain when climbing stairs or walking up hills. “By practicing this move, you’ll better condition your knees and muscles that stabilize them so you can hit the hills with improved resilience,” Bowman says.
How to do it
- Grab something about the height of an average stair or step—a yoga block, a thick book, or a small box. Place your right foot on this “step.”
- Slowly step up until you’re standing fully on right leg with left foot in the air. Then slowly step down in front of the block, trying to get foot on the ground in front of the block without lifting the heel off the block.
- Then pull left leg up and step down again on the front of the block. Keep knee aligned with foot as you step up and down.
- Do this movement 10 to 20 times, then repeat on the other side.
5. Booty Reboot
Why it works
Your hips help provide the force you need to move your body forward when walking. Because your glutes are connected to your hip joint, targeting them can help improve hip rotation and overall mobility.
How to do it
- Lie faceup on the ground. Place a pair of therapy, yoga, or tennis balls under the outside of hip and lean into them.
- Roll the balls from outer hip toward tailbone.
- Do this for 2 to 3 minutes, then switch sides.
6. Pelvic List
Why it works
Your pelvis is anchored to your vertebrae by a hip joint on each side, and this move targets both for more efficient walking.
How to do it
- Using a chair or wall for balance, stand up straight with right foot on a yoga block, thick book, or small box.
- Keeping both legs straight (no knee bending!), lower the floating foot toward the floor; this stretches the muscles on the outside of the right hip. Then, push the right foot down into the block (which helps contract the outside of the right hip) to lift the floating foot away from the floor.
- Repeat this lift and lower a few times, then repeat on the opposite side.
7. Lumbar Lengthener
Why it works
Keeping your lower back flexible helps you move better, says Miller.
How to do it
- Lie on side. Place a small exercise ball, thick pillow, or rolled-up blanket under waist.
- Breathe slowly into the ball for 10 deep breaths.
- Then in slow motion, begin to roll the ball a few inches forward toward navel and a few inches backward toward spine. Repeat for a few reps.
8. Crescent Stretch
Why it works
This move gives your whole back a nice, big, satisfying stretch.
How to do it
- Lie faceup. Reach arms overhead until hands touch the floor overhead.
- Walk both arms and feet in the same direction, creating a crescent shape with the body. Keep pelvis and rib cage flat on the ground (no twisting) until waist begins to stretch.
- Hold for 30 to 60 seconds, then repeat on the other side.
