Stretches and Mobility
Exercises for Walkers
 Warm up for 5 minutes at an easy walking pace before stretching,
never stretch cold muscles or you risk tearing them.
AS WITH ALL EXERCISES
DO THEM ONLY TO YOUR LEVEL OF COMFORT
DO NOT HURRY - GO SLOWLY - GENTLY

Incorporate mobility exercises designed to
take a muscle and joint through its range of motion.
You will start at the top of your body and work your way down.

Find an upright wall, tree or post that will support you for leaning into on some stretches.

Head Roll: Make 1/4 circles with your head.
Start with ear to shoulder, rotate your head to the front, then to other shoulder
Now gently roll back to the other side. 5-10 times reps.

Arm Extension: With one arm at a time, make backwards arm circle with your palm facing out,
and thumb up. 10-15 reps with each arm. 
Then make forward arm circles with palm facing in, thumb down. 10-15 reps.

Hip Stretcher: Standing tall, take half-step backward with the right foot.
Bend left knee and SLOWLY shift your weight back to your right hip.
Keep right leg straight and SLOWLY bend forward reaching down your right leg.
Hold for 15-30 seconds. Switch sides.

Quadiceps Stretcher:
Stand tall, hold onto wall or post for support.
Lift your foot behind ytou and bend knee.
Place palm under foot and lift slowly toward your buttocks.
Slowly push knee back as far as possible.
Hold for 10-20 seconds. Repeat with other leg.

Calf Stretcher: Place outstretched hands on wall or post for support.
Lean toward wall while bracing yourself with your arms.
Take weight off one foot and move it slowly forward with knee bent.
Hold the other leg back with straight knee.
Gently move hips toward wall while feeling a slight stretch.
Do four 20 second reps with each leg.

Leg Extensions: Face the wall with both hands outstretched.
Bring one leg forward while bending knee.
Extend and swing that leg slowly and gently backward.
10 reps then do other leg.

After stretching and mobility exercises,
now you are ready to walk the main portion of your walk at your desired speed.