5 Stretches To Do After a Walk Before Heading For The Couch

•Amy Burry

When you get home from a walk, it’s tempting to head straight for the couch. But if you can hold off for just 10 minutes and do a quick stretch first, your body will thank you big time.

Right after a walk your muscles are nice and warm, perfect for stretching! Skipping this step can leave your leg muscles tight, leading to discomfort and reduced flexibility—especially after longer or hilly walks.

Return the favour to your legs for all their hard work by doing these 5 standing stretches to lengthen and soothe them.

At the end you’ll find a 10 minute video you can follow along with!

You’ll find a stability tip for each stretch, and if you’d like to go deeper, click here to jump to my free mini course, Find Your Balance—a short, beginner-friendly video series to help you assess your balance and build a simple routine to feel stronger and more stable.

Post-Walk Standing Stretch Routine

1. Pyramid Pose

Stand with your feet hip width apart.
Stagger your legs a couple feet apart with your toes facing forward and legs straight.
Hinge forward from your hips and walk your hands down your leg until you feel a stretch in the hamstring of the front leg.
Rest your hands on your leg (avoiding your knee) or the floor.

Stability Tip: You can turn your back toes out at a slight angle, and rest your hands on a chair in front of you.

Hold for 30-60 seconds, then return to standing upright. Keeping your legs staggered, next shift your attention to the back leg in a calf stretch:

2. Calf Stretch

Start to bend your front knee, keeping your back heel planted.
If you don’t feel a stretch in your back calf, try adjusting your feet further apart and try again

Stability Tip: You can hold the back of a chair or the wall for balance.

Hold for 30-60 seconds, then repeat these two stretches on the other side.

3. Knee to Chest Pose

Knee to Chest Post Walk Standing Stretch

Stretch your glute and hip by drawing your right knee towards your chest.
Hands can grab around the right thigh or shin.

Stability Tip: You can do this stretch with your back against a wall for support.

Hold for 30-60 seconds, release, and prepare for the next stretch:

4. Quad Stretch/Flamingo Pose

Lean forward to grab your right ankle or shin.
Stand tall as you draw your right knee back until it’s in line with your standing leg.
For a deeper stretch in the front of your right hip and quad, gently push your right hip slightly forward and pull your foot closer to your bum.

Stability Tip: Hold the back of a chair or the wall with your opposite hand for balance.

Hold for 30-60 seconds, release, and repeat these two stretches on the left side.

5. Standing Forward Fold

Finish by releasing your lower back in a hanging forward fold for 60 seconds or however long feels nice!

Stability Tip: Hold the back of a chair or the wall with your opposite hand for balance.

Hold for 30-60 seconds, release, and repeat these two stretches on the left side.

Now that you’ve got the rundown on these five stretches, why not follow along with me?

I’ve put together a 10-minute video that guides you through each of these stretches step by step. It’s a perfect way to make sure you’re getting the most out of your post-walk routine.