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Walking your four-legged friend around town is a great form of exercise, but it can also open you up to injury if you don’t recooperate your muscles properly.
Taking five minutes after a walk can make all the difference in avoiding injuries and maintaining flexibility. Two of the most common lower extremity muscle injuries occur with the hamstring and hip flexor muscle groups. Here are two hamstring and hip flexor exercises to try at home. Hold the stretch for at least 20 seconds and repeat three times to facilitate more effective muscular relaxation.
Wall Assisted Hamstring Stretch
Lie on your back in a doorway with your closest leg positioned vertically on the door frame, keeping your knee as straight as possible. Your other leg should be positioned straight through the doorway. Hold for 20–30 seconds, and slowly release the stretch. Move to the opposite side of the doorway, and repeat the stretch on the opposite leg.
Half Kneeling Hip Flexor
Assume a half-kneeling position, and clasp your hands together behind your head. Position your front foot forward far enough so that your knee doesn’t cross over your toes. Slide forward until you feel a stretch in your front hip and the thigh of the leg behind. Rotate your trunk toward your front leg. Hold for 20–30 seconds, and slowly release the stretch.
Douglas Broman is the founder of Maple Grove’s Broman Chiropractic & Wellness Center, which also serves the Plymouth community. Find more at bromanchiro.com.
