As the weather gets warmer, more people are spending time outside, adding some steps to their pedometers while enjoying the beautiful Spring days. These simple body movements are great to do before and after spring walks to get your joints and muscles feeling strong and mobile. They will also help protect you from any injuries.

1. Quad Stretch

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Bring one heel up against your seat and hold your foot with your hand. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.

Quad Stretch

2. Hamstring Stretch

Begin in an upright standing position with your feet shoulder-width apart. Hinge through your hips and bend your upper body forward as you straighten one leg in front of your body, pointing your toes upward. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.

Hamstring Stretch

3. Calf Stretch

Begin in an upright standing position with your hands against the wall. Take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the floor. Bend your front knee and straighten your back leg. Maintain good alignment with your head, shoulders and hips. Hold this position for 10-15 seconds. Return to the starting position and repeat the movement on the opposite side.

Calf Stretch

4. Full Body Openers

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Bend your knees and hinge through your hips to move into a deep squat, then raise up, lifting your arms overhead and slightly arching your back at the top position. Return to the starting position and repeat the movement.

Start

End

Full Body Openers

5. Marches

Stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and lift one knee, ideally to hip-height, as you counter the movement by raising your opposite arm. Repeat the movement on the opposite side.

Marches

It's natural to want to start walking and hiking once those Spring days hit and taking an extra few minutes to properly prepare your muscles is the best way to minimize the chance of being sidelined by sore muscles. Be sure to try these simple stretches before and after your next Spring walk.

Click now to watch our invigorating video featuring essential exercises to enhance your mobility and vitality. Let's embark on a journey of healing through movement together.

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