I went for a 5 mile walk for the first time in a year yesterday and today I was sore everywhere! Feet, thighs, calves, shoulders, neck, and my butt. After I tried these stretches, the soreness was still there, but it was cut in half! So with proper shoes, unless you want blisters on the bottom of your feet (I accumulated those too), and stretching you will be good as new and working your way into that nice body in no time.
The Runner's Stretch A. Step your right foor forward and lower into lunge, placing your fingertips on thd floor or on two cushions if your hands don't reach. B. Breathe in, then in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat 4 times per side. Stretches: Back of knee, back thigh, and calf.
The Standing Side Stretch A. Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward. B. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side. Stretches: Side, back, and hip.
The Forward Hang Stand with your feet hip-distance apart and your knees slightly bent. B. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. B. Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep breaths. Streches: Shoulders, glutes, hips, and back.
The Low Lunge Arch Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket. B. Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor. B. Breathe in as you sweep your arms overhead, stretching as far back as is comfortable. Take five deep breaths. Switch sides. Stretches: Glutes, back thigh, and calf.
The Seated Back Twist Sit on the floor with your legs straight. A. Bend your right knee and step your right foot over your left leg. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall. B. Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for five breaths, then slowly return to the center. Switch sides. Stretches: Hips, shoulders, collar, and spine.
The Bound Angle Sit on the floor with your legs straight. A. Bend your knees and bring the soles of your feet together, letting your knees drop toward the ground. Hold your shins as you inhale and stretch your chest upward. B. Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths. Stretches: Top Inner Thigh