Need Stretching Advice

As a former dancer and ballet teacher, this is the advice I would give.

Stretching cold is bad. Don't do it. You should WARM UP before you exercise but I discourage stretching before you are warm. (More seasoned athletes who know their bodies might do certain stretches as part of a warm up but when you're new, you should start a little easier.) Warming up can be as simple as rolling your ankles and bending your knees, and walking in place a little, swinging your arms.

Stretch after your walk. Hold each stretch for at least 30 seconds and DO NOT BOUNCE OR WIGGLE AROUND. Make sure you are breathing slowly and steadily into your stretch.

You'll want to stretch, in addition to your legs, your back as well.

There are a lot of youtube tutorials if you search stretches for beginners. Check them out if you have trouble visualizing what is described.

You'll want to do a basic hamstring stretch, either a forward fold standing or seated (with your legs out in front of you, reaching for your toes, but keeping your back as straight as possible so your belly button and chest reach for your legs instead of hunching over to increase your reach). If you do this seated, take off your shoes and point and flex your feet to stretch them and your shin muscles.

You want to do a quad stretch, which may be hard on your knees if they are already having problems, but basically hold something to steady yourself, keep your knees fairly level and bend one knee, reaching behind to grab your ankle.

To stretch your inner thighs, sit with your legs in as wide a V as you can while still sitting up straight (not hunched over on your spine, but up on your sitz bones) and reach forward like in the hamstring stretch.

To stretch your outer thighs and rear, sit cross legged and reach forward, again like in the hamstring stretch focusing on your posture and not hunching over. Switch which leg is on top and repeat. You also may want to look up some IT band stretches on youtube.

Calf stretches are best if you have something to hold to steady yourself, stand with your legs and feet parallel and shift one leg back. Keep your back leg straight and bend the front leg until you feel a stretch in the back leg calf muscle.

For your back, lay flat on your back and bring your knees up to your chest, while lengthening your spine and trying to keep your pelvis from curling up. Then put your arms straight out and, keeping your shoulders flat, allow your bent legs to fall to one side, then the other.

Also, if your body is sore, which is to be expected if you aren't used to moving so much, try massaging your muscles with Arnica gel.

As a former dancer and ballet teacher, this is the advice I would give.

Stretching cold is bad. Don't do it. You should WARM UP before you exercise but I discourage stretching before you are warm. (More seasoned athletes who know their bodies might do certain stretches as part of a warm up but when you're new, you should start a little easier.) Warming up can be as simple as rolling your ankles and bending your knees, and walking in place a little, swinging your arms.

Stretch after your walk. Hold each stretch for at least 30 seconds and DO NOT BOUNCE OR WIGGLE AROUND. Make sure you are breathing slowly and steadily into your stretch.

You'll want to stretch, in addition to your legs, your back as well.

There are a lot of youtube tutorials if you search stretches for beginners. Check them out if you have trouble visualizing what is described.

You'll want to do a basic hamstring stretch, either a forward fold standing or seated (with your legs out in front of you, reaching for your toes, but keeping your back as straight as possible so your belly button and chest reach for your legs instead of hunching over to increase your reach). If you do this seated, take off your shoes and point and flex your feet to stretch them and your shin muscles.

You want to do a quad stretch, which may be hard on your knees if they are already having problems, but basically hold something to steady yourself, keep your knees fairly level and bend one knee, reaching behind to grab your ankle.

To stretch your inner thighs, sit with your legs in as wide a V as you can while still sitting up straight (not hunched over on your spine, but up on your sitz bones) and reach forward like in the hamstring stretch.

To stretch your outer thighs and rear, sit cross legged and reach forward, again like in the hamstring stretch focusing on your posture and not hunching over. Switch which leg is on top and repeat. You also may want to look up some IT band stretches on youtube.

Calf stretches are best if you have something to hold to steady yourself, stand with your legs and feet parallel and shift one leg back. Keep your back leg straight and bend the front leg until you feel a stretch in the back leg calf muscle.

For your back, lay flat on your back and bring your knees up to your chest, while lengthening your spine and trying to keep your pelvis from curling up. Then put your arms straight out and, keeping your shoulders flat, allow your bent legs to fall to one side, then the other.

Also, if your body is sore, which is to be expected if you aren't used to moving so much, try massaging your muscles with Arnica gel.

I started walking this week. I have been doing 3 miles around my neighborhood each day first thing in the morning after breakfast. I currently weigh in the 360's, and my legs and knees have been sore all day following my walks. I don't have good running shoes right now because I can't afford them. I know they would make a huge difference and I will get a pair as soon as I can. I guess stretching is the main thing I can change NOW to help with the problem.

I have read on the boards several times that it is important to stretch 5-10 minutes before and after a walk/run, in order to help reduce the soreness. I have tried doing a few stretches but I am really just lost when it comes to this. I don't know what kind of stretches are needed and how to do it properly.

Any advice would be so appreciated! Thanks!