In this video, you will learn two exercises to stretch your hamstrings after a power walking session to avoid stiffness.
For more great warm down exercises, check out the rest of the Power Walking program!
Make sure you stretch your whole body after a power walking session! Watch this video for some simple hamstring stretches you can integrate into your warm down.
Voice-over: Will Davies
Stretching your Hamstrings
In this video, you will learn how to stretch your hamstrings, that is, the muscles behind your thighs which allow you to bend your knees.
We will learn the classic exercise, and then a variation.
Firstly, the classic exercise.
Sit on the ground, with one leg stretched out in front of you.
Bend the other leg. The sole of your shoe should be facing the extended leg, and the knee should point outwards.
Lean forward from your hips, with your arms stretched forward. Exhale as you go down.
Ideally, you should be able to touch the tip of your shoe, or even further. As always, take your time and don't push yourself too hard. After about fifteen seconds, change legs.
Secondly, here is a variation.
Stand up and cross your legs. Your feet should be parallel.
Slowly lean forward while exhaling, and try to touch your toes.
This position, with your legs crossed, helps you avoid putting too much pressure on your back.
Do these exercises slowly, taking time to stretch both legs.