Exercise name: lunge Bend your back leg slightly, keep your front knee behind your toes

s Hold downward position for 2-3 seconds Push off the front leg, continue with other leg Importance: activate all leg muscles of the legs while providing a stretch for the hamstrings, hip flexors and quadriceps.

Exercise name: head circles Start with ear near shoulder on one side Rotate your head around the foot, then continue to the other side, end with your ear near the opposite shoulder Then start on that side, gently roll your head back to the other side Repeat 5-10 times Importance: loose the tension in your neck will give you a good head position and posture for walking.

Exercise name: arm circles Start with one arm at a time Make backward arm circle with your palm facing out and thumb pointing up Repeat 10-15 times Make forward arm circles with your palm facing in and thumb point down Repeat 10-15 times Importance: loose the tension in your shoulders and upper back to get ready to use good

walking posture

Exercise name: hip stretch Stand up and make a lunge position Bend your forward knee and shift your weight back to your opposite hip until you feel the stretch Hold position for 10 seconds Keep the back knee straight, deepen the stretch to reach further down your back knee Hold position for 15-30 seconds Stand up and switch legs Repeat steps 1-5 Importance: it focuses on hip muscle which used in walking to bring leg forward

Exercise name: quadriceps stretch Stand, brace your hand against a wall

 Bend you knee behind and hold your heel against your buttocks Stand up straight and push your knee back as far as you can Hold position for 15-30 seconds Repeat with opposite foot Importance: quadriceps muscles are used in walking

Exercise name: gastrocnemius calf stretch Stand an arm length from a wall Lean into the wall, brace yourself with your arms Place one leg forward with knee bent Keep other leg back with knee straight and heel down Keep back straight, move hips toward wall until you feel a stretch Hold position for 30 seconds Repeat with other leg Importance: calves are used in every step we take

Exercise name: soleus calf stretch From the same position of gastrocnemius calf stretch, bend rear knee Hold position for 20 seconds Repeat with other leg Importance: calves are used in every step we take

Exercise name: leg extensions Bend at the knee, bring one leg forward Extend and swing that leg back and behind Repeat 10-15 times Repeat with other leg Importance: it isolate the quadricep muscles which shape the quds and create muscle separation

Exercise name: crossover leg swings Hold onto a wall with both hands, face forward Swing one leg in front of your body Swing about 10-15 times Repeat with other leg Importance: generate speed and power you will need during exercise

Exercise name: knee to chest Stand straight Bring up one knee close to your chest and raise your opposite foot off the ground Hold position for 15-30 seconds Repeat with other leg Importance: relieve tight hip muscles and increase low back flexibility