In this video, discover an exercise to stretch your abductor muscles, and one to stretch your shins after power walking.
Take a look at the rest of the Power Walking program for more exercises to integrate into your warm down sessions!
After a power walking session, always take time to warm down properly, stretching each part of your body. Learn to stretch the abductor muscles on the sides of your thighs, as well as your shins with this simple tutorial.
Voice-over: Will Davies
Stretching Your Abductors and Shins
In this video, you will learn two stretching exercises for your leg muscles.
Firstly we'll show you an exercise which stretches the sides of your thighs, followed by a second for stretching your shin area.
First exercise: Stretching the sides of your thighs.
Sit down on the ground with your hands behind you, legs bent and feet flat on the ground.
Use your arms to lift your buttocks, and bend one leg inward, lowering your knee to the ground.
Lower your buttocks to the floor and lean backwards with your chest, using your arms to help you as you go down.
You should feel a stretch in the side of your thigh.
Hold this position for 15 seconds, then change legs.
Second exercise: stretching your shins
Kneel down on the ground with your feet fully extended.
Slowly sit back onto your heels.
Using your arms to support yourself, lean backwards from your chest: you should feel a stretch along your shins.
In order to stretch even further, you can raise your knees one after the other but slowly, so as to not hurt yourself.
Practice these stretches yourself, taking your time. Enjoy!