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Exercise Name: Lunge with a Twist

1) As you do the lunge, step forward, then drop your hips.


2) You shouldn't try to lunge too far forward so your front knee
extends far beyond your toes.
3) After you have lunged, slowly twist toward the side you are
lunging for a more intense hip flexor stretch.
Importance: Helps stretch the hip flexors and activates the legs,
gluteus, and hips all of which are used while walking and jogging.
The twist stretches out the upper and middle back and activates core
rotation.

Exercise Name: Head Circles
1) Start with ear near shoulder on one side
2) Rotate your head clockwise and end with your ear near the o
pposite shoulder
3) Then starting on that side, rotate your head
counterclockwise
4) Repeat 5-10 times
Importance: To loosen the tension in your neck; this will give you
a good head position and posture for walking or jogging.


Exercise Name: Arm Circles
1) Start with one arm at a time
2) Make backward arm circle with your palm facing out
and thumb pointing up
3) Repeat 10-15 times
4) Make forward arm circles with your palm facing in
and thumb point down
5) Repeat 10-15 times
Importance: To loosen the tension in your shoulders and
upper back; this will give you a good walking/jogging
posture.

Exercise Name: Hip Stretch
1) Stand up and make a lunge position
2) Bend your forward knee and shift your weight back to
your opposite hip until you feel the stretch
3) Hold position for 10 seconds
4) Keep the back knee straight, deepen the stretch to reach
further down your back knee
5) Hold position for 15-30 seconds
6) Stand up and switch legs
7) Repeat steps 1-5
Importance: It focuses on the hip muscle which used in
walking/jogging to move your legs forward and backward.

Exercise Name: Quadriceps Stretch
1) Stand, brace your hand against a wall
2) Bend you knee behind and hold your heel against your buttocks
3) Stand up straight and push your knee back as far as you can
4) Hold position for 15-30 seconds
5) Repeat with opposite foot
Importance: Stretches quadriceps muscles which are crucial while
walking and jogging.


Exercise Name: Gastrocnemius Calf Stretch
1) Stand an arm length from a wall
2) Lean into the wall, brace yourself with your arms
3) Place one leg forward with knee bent
4) Keep other leg back with knee straight and heel down
5) Keep back straight, move hips toward wall until you feel a
stretch
6) Hold position for 30 seconds
7) Repeat with other leg
Importance: Stretches the calf muscle. It is important to keep the calf muscles
lengthened in order to walk properly, and run properly.


Exercise Name: Soleus Calf Stretch
1) From the same position of gastrocnemius
calf stretch, bend rear knee
2) Hold position for 20 seconds
3) Repeat with other leg
Importance: Stretches the calf muscle. It is important to keep
the calf muscles lengthened in order to walk properly, and run
properly.


Exercise Name: Hip Circles
1) Put your hands on your hips and spread your feet wider
than your shoulders.
2) Make circles with your hips in a clockwise direction for 6
to 10 repetitions.
3) Then repeat in a counter clockwise direction.
Importance: Stretches muscles around your hip that are crucial
for walking and jogging. This will also help avoid injuries.





Exercise Name: Crossover Leg Swings
1) Hold onto a wall with both hands, face forward
2) Swing one leg in front of your body
3) Swing about 10-15 times
4) Repeat with other leg
Importance: Loosens hip and legs muscles therefore
improving walking and jogging performance.





Exercise Name: Knee to Chest
1) Stand straight
2) Bring up one knee close to your chest and
raise your opposite foot off the ground
3) Hold position for 15-30 seconds
4) Repeat with other leg
Importance: Relieve tight hip muscles as well as stretching
hamstrings, glutes and lower back. Stretching can help you
become more flexible and increase the range of motion in your
joints therefore preventing injuries while walking or jogging.