Pre-Commute Stretch Routine

5 minutes

This 4-minute pre-walk routine includes a mix of dynamic and static stretches to prepare key leg, core, and hip muscles for optimal walking performance and comfort.

1. Hamstring Scoops

Instructions

Start from a standing position with your feet hip-width apart and your hands resting on your hips.
Step one foot forward, keeping your heel on the floor and your toes pointing up.
Hinge at your hips, lowering your torso towards your front leg.
Return to standing and repeat the movement. Switch sides at the halfway point.

Tips

Keep your back straight and avoid rounding your spine.
Engage your core to maintain balance and stability.

Modifications

Reduce the depth of the hinge if flexibility is limited.
Hold onto a chair or wall for balance if needed.
Perform the exercise more slowly to maintain better control.

Benefits

Calves, Hamstrings, Core, Lower Back, Glutes

2. High Knee Twists

Instructions

Start from a standing position with your feet hip-width apart and your hands behind your head.
Lift one knee towards your chest while twisting your torso towards the lifted knee.
Lower your leg and return to the starting position before switching sides.
Continue alternating legs in a controlled, dynamic motion.

Tips

Focus on controlled movements rather than speed for better form.
Focus on keeping your torso upright to maintain balance.
Coordinate your twist and knee lift for fluid motion.

Modifications

Reduce the height of the knee lift if flexibility is limited.

Benefits

Obliques, Hips, Core

3. Calf Raises

Instructions

Start from a standing position facing a wall with your feet hip-width apart.
Place your hands on the wall at shoulder height for support.
Keeping your toes pressed into the floor, lift your heels off the ground and hold the position.

Tips

Maintain an upright posture, avoiding leaning into the wall.
Keep both feet pointing straight ahead and avoid letting your ankles roll out to the sides.

Modifications

Use a table or chair for support if you don't have access to a wall.

Benefits

Calves, Feet, Ankles, Toes

4. Double Pigeon

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your shin parallel to your shoulders.
Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
Sit up tall and rest your hands on the floor to your sides.

Tips

Keep your back straight and avoid rounding your spine.
Flex both feet to protect your knees.

Modifications

Perform the movement with one leg extended if necessary.

Benefits

Groin, IT Band, Hips, Hamstrings, Glutes

5. Toe Touch Twist

Instructions

Start from a standing position with your feet wide apart and your arms extended out to the sides.
Bend forward, rotating your torso to touch your toe with your opposite hand and raising your other hand up to the ceiling.
Return to the starting position and repeat the movement on your other side.

Tips

Keep your spine long and avoid rounding your back.
Engage your core and keep a slight bend in your knees.

Modifications

If reaching your foot is difficult, touch your shin or knee instead.

Benefits

Spine, Upper Back, Obliques, Shoulders, Hips, Hamstrings, Lower Back, Glutes, Abdomen

6. Upward Dog

Instructions

Start lying on your stomach with your legs extended and your hands under your shoulders.
Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
Lift your chest, relax your shoulders, and look slightly upward.

Tips

Only the tops of your feet and your palms should be touching the floor.
Keep your arms straight but avoid locking your elbows.

Modifications

For less intensity, keep your thighs on the floor.

Benefits

Psoas, Spine, Chest, Abdomen