Walkers and Hikers Exercises

Stand holding on to a support. Bend one knee and take hold of the ankle. Do not lock the knee of the leg you are standing on.

Draw your heel towards your buttock. Tilt your hip forwards so that your knee points towards the floor. Feel the stretch in the front of your thigh. Hold 30 secs.

Repeat 2 times.

Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Take support from a wall or chair.

Lean your body forwards and down until you feel the stretching in the calf of the straight leg. Hold approx. 30 secs. – relax. Stretch the other leg.

Repeat 2 times.

Stand in a walking position with the leg to be stretched behind you. Hold on to a support.

Bend the leg to be stretched and let the weight of your body stretch your calf without lifting the heel off the floor. Hold approx. 30 secs. – relax.

Repeat 2 times.

Sit on a chair with one foot on the floor. Lift your other foot onto your opposite thigh.

Gently lean forward. Feel the stretch in your buttock and hold for 20 to 30 seconds.

Repeat 2 times.

Stand with legs astride and straight.

Bend one leg and put your hands on the knee. Bend your leg even more and put more weight on the leg. You will feel stretching on the inside of the thigh on the straight leg. Hold approx. 20 secs.

Repeat 2 times.

Stand with your legs crossed and holding on to a support.

Keeping your body, knees and feet straight forward slide your front leg backwards until you can feel the stretching on the outside of your hips and thighs. Hold approx. 20 secs. – relax. Repeat with the other leg in the front.

Repeat 2 times.

Stand with the leg to be stretched on a footstool.

Flex your ankle and push the heel towards the footstool keeping your knee straight. Hold approx. 30 secs. – relax. Then bend your upper body forwards from your hips keeping your back straight. You should feel the stretching behind your knee and thigh.

Repeat 2 times.

Stand straight with feet apart.

Support your back with your hands while bending your back as far backwards as possible; try to hol for 20 seconds. Keep your knees straight during the exercise.

Repeat 2 times.