8 Best Stretches to Do Before and After Your Walking Routine 

Neck Stretch: Gently tilt your head from side to side, holding each position for 15 seconds to release neck tension. 

Shoulder Rolls: Roll your shoulders backward in circular motions for 30 seconds to improve shoulder flexibility and reduce stiffness. 

Arm Swings: Swing your arms in circular motions for 20 seconds, alternating directions, to warm up the shoulder and arm muscles. 

Torso Twist: Stand with feet shoulder-width apart, twist your torso left and right for 15 seconds to engage your core and loosen the spine. 

Quad Stretch: Bring one heel towards your buttocks, holding for 20 seconds on each leg to stretch the quadriceps. 

Calf Raises: Lift your heels off the ground and lower them for 30 seconds to warm up the calves and improve ankle flexibility. 

Hamstring Stretch: Bend forward at the waist, reaching for your toes or shins for 20 seconds to stretch the hamstrings and lower back. 

Ankle Circles: Lift one foot and rotate your ankle clockwise and then counterclockwise for 15 seconds each, promoting ankle mobility crucial for walking. 

DID YOU KNOW? Here’s Why Stretching Each Day Is the Healthiest Habit You Can Commit to