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Walk It Off! Walking Program

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Cool Down

After a good walk you should stretch your muscles to prevent soreness.  Do the following stretches, holding each move for a count of 10.

2-Part Stretch - Step 1:  Lunge to one side and hold, stretching inner thigh; Step 2:  Lower butt closer to floor, turn toes/top of leg upward and stretch back of leg; twist at waist and reach over with opposite hand to stretch side/waist.

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Lie down on side and pull foot back, stretching front of leg as shown.  Repeat other side.

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Squat Stretch - Grab ankles and place elbows on inside of knees.  Press butt down feeling the stretch in your inner-thighs and lower back.

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Place right bent leg over left straight leg and press inward with opposite elbow, stretching outer-thigh.  Repeat other side.

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Sit on floor with toes pointed, bend forward as far as comfortable, stretching legs and lower back.  Hold for 10 counts, then flex feet and repeat hold.

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Lie on back and press straight right leg with bent left leg on back of thigh.  Feel the stretch in your butt, press a little further & hold.  Repeat other side.

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Congratulations, you're done!