Walk With Ease Exercises

Learn how to use the bent leg technique to safely stretch your calf muscles before and after you walk.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.

• Lean against a wall, tree or chair for support.
• Place your left foot back behind you, keeping your toes facing forward.
• Slightly bend your right knee, never letting it go beyond your toes.
• Slightly bend your right knee as well.
• Keep your head up and spine straight.
• Press your right heel into the ground.
• Hold and then repeat on both legs.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Safely stretch your calf muscles before and after you walk with this instructional video.

PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
Stand with your feet hip-width apart, toes facing forward and lean against a wall, tree or chair for support.

• Place your left foot back.
• Slightly bend your right knee, never letting it go beyond your toes.
• Keep your head up and spine straight.
• Press your left heel into the ground until you feel a stretch.
• To get more of a stretch, bring your left leg further back.
• Hold and then repeat with your right leg.
• REMEMBER:
• Stretch just until you feel a gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Discover how to properly stretch the front of your calf with this instructional video.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
PRECAUTION: If you have had recent joint surgery, check with your doctor before doing this exercise.

• Lean against a wall, tree or chair for support.
• Stand up straight with feet hip-width apart. Bend your right knee slightly, never letting it go beyond your toes.
• Put your left leg back behind you with toes pointing straight back.
• Keep your head up and spine straight.
• Gently press the front of your right foot and lower your right leg toward the ground.
• Hold and then repeat with your left leg.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Learn how to properly stretch your hamstring muscles before and after you walk with this step-by-step video.

PRECAUTION: Stop this exercise if it causes a muscle cramp.
PRECAUTION: Be careful to maintain your balance. Hold onto a stable object (a chair, railing, wall, tree or counter) while doing this exercise.

• Stand facing and holding on to a stable object like a railing or wall with feet hip-width apart. Keep your hips facing forward and your standing knee slightly bent.
• Holding on to the railing or wall, place your right leg on a slightly raised surface like a step or a curb. Slowly bend your left knee until you feel a very mild stretch on the back of your right thigh.
• To stretch a little more, bend forward slightly at your hips, keeping your back straight and your left knee slightly bent the whole time. Do not let your knee go beyond your toes.
• Hold and then repeat with your other leg.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle, and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

If you’re concerned about balance, this step-by-step video will show you how to do heel and toe raises properly while seated.

PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
PRECAUTION: Stop this exercise if it causes a muscle cramp.

• Sit down with or without your shoes on.
• Lift your toes, keeping your heels on the ground.
• Hold for a count of 5.
• Lower slowly.
• Lift your heels, keeping your toes on the ground.
• Hold for a count of 5.
• Lower slowly.
• Repeat 5 times to start, increasing to no more than 30 times. It is easier to do both legs at the same time.

Watch this instructional video on how to safely do standing toe and heel raises to strengthen your legs.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree, or counter while doing this exercise.
PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
PRECAUTION: Stop this exercise if it causes a muscle cramp.

• Hold on to a counter, table, railing, tree or wall for support.
• Lift your toes off the floor while keeping your heels on the ground and your knees straight.
• Hold for a count of 5.
• Lower slowly.
• Lift your heels off the ground while keeping your toes on the ground and your knees straight. You should raise your heels high enough that you feel a tightening in your calf muscles without pain or cramping.
• Hold for a count of 5.
• Lower slowly.
• Repeat 5 times to start, increasing to no more than 30 times.
• It is easier to do both legs at the same time. If your feet are sore, wear shoes or do this exercise while sitting down.

If you are concerned about balance while stretching, this video will show you how to stretch your hip flexors and quadriceps muscles properly while seated.

PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
This exercise will stretch your hip flexors (muscles on the front of your hips and upper thighs) and your quadriceps (muscles on the front of your thighs).

• Sit sideways on the edge of a stable chair, bench or other low, firm surface.
• Gently move your right leg back behind you. Make sure your leg is beside the chair or bench, not under it.
• Tuck your buttocks tightly under your hips.
• You will feel a stretch on the front of your right hip and upper thigh. Hold the stretch.
• Repeat with your left leg.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Safely stretch your hip flexors and quadriceps muscles with this step-by-step video from the Arthritis Foundation’s Walk With Ease program.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.

• This exercise will stretch your hip flexors (muscles on the front of your hips and upper thighs) and your quadriceps (muscles on the front of your thighs).
• Stand facing and holding on to a stable object like a wall with feet hip-width apart. Take a step back with your right foot, keeping your left knee bent.
• Slightly bend your right knee, never letting it go past your toes and tuck your buttocks tightly under your hips.
• You will feel a stretch on the front of your right hip and upper thigh.
• Hold and then repeat with your left leg.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Learn how to properly stretch your Iliotibial (IT) bands before and after you walk with this step-by-step video.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.

• This stretch works on the IT band, a muscle that runs down from the outside of your hip to the outside of your knee and is often tight.
• Stand with your right hip next to and less than a foot away from a stable object like a wall. Place your right hand on the wall.
• Cross your left leg over your right leg, but don’t put weight on it, and use your right arm against the wall for support, keeping both knees slightly bent.
• Lean your right hip toward the wall until you feel a stretch on the outside of your right hip. Hold the stretch.
• Turn around and repeat on the other side.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Ensure your walking workout is effective and safe with this marching in place warm-up exercise.

PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall or counter while doing this exercise.

• Stand, holding on to a supportive railing or the back of a chair or bench. Hold on with both hands if you feel unsteady.
• Alternate lifting knees up and down as if marching in place.
• March in place for 3 to 5 minutes.
• Gradually try to lift knees higher and march faster.

Try this modified version of quadriceps strengthening by lying on your back.

PRECAUTION: If you have osteoporosis or a back compression fracture, check with your doctor before doing this exercise.

• Bend your left knee and place your left foot flat on the ground.
• Tighten the muscle above your right knee and flex your right foot.
• Lift your right leg a few inches. Don’t go higher than your left knee and keep your knee straight but not locked.
• Hold for a count of 5.
• Lower slowly.
• Repeat 5 times to start, increasing to no more than 30 times.
• Repeat with your left leg.
• If you can easily do this exercise 30 times on each side without pain, you can add a 1- to 2-pound ankle weight to each leg and do the exercise as described. Start slowly, repeating 5 times to start and increasing to no more than 30 times on each leg.

Learn how to safely and properly strengthen your quadriceps while seated with this step-by-step video.

• Sitting on the edge of a chair, put your right leg out in front of you with your heel resting on the ground.
• Tighten the muscles on the top of your right thigh by gently pushing the back of your right knee toward the ground.
• Hold for a count of 5.
• Repeat 5 times to start, increasing to no more than 30 times.
• Repeat with your left leg.
• If you can easily do this exercise 30 times on each side without pain, you can add a 1- to 2-pound ankle weight to each leg and do the exercise as described. Start slowly, =repeating 5 times to start and increasing to no more than 30 times on each leg.

Watch this instructional video on how to safely do a standing quadriceps strengthening exercise.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall or counter while doing this exercise.

• Hold on to a counter, table, railing or wall for support.
• Stand on your right foot, keeping your right knee slightly bent.
• Tighten the muscles on the front of your left thigh first so your left knee is straight but not locked. Keeping your left leg straight, bring your left leg forward so it is slightly off the ground. Repeat 5 times to start, increasing to no more than 30 times.
• Repeat standing on your left foot and using your right leg.
• If you can easily do this exercise 30 times on each side without pain, you can add a 1- to 2-pound ankle weight to each leg and do the exercise as described. Start slowly, repeating 5 times to start and increasing to no more than 30 times on each leg.

If you’re concerned about balance while stretching, this step-by-step video will show you how to stretch your hamstring properly while seated.

PRECAUTION: Stop this exercise if it causes a muscle cramp.

• Sit on the edge of a bench, chair or other low, firm surface.
• Stretch out your right leg with your toes pointing up and place your hands on your left thigh.
• Keep your left foot flat on the ground.
• Keeping your back straight, gently lean forward from your hips until you feel a stretch in the back of your right thigh.
• Pull your foot back, pointing your toes up.
• You may feel a stretch by just straightening up your back.
• Hold and then repeat with your left leg.

REMEMBER:

• Stretch just until you feel gentle pulling in your muscle and then hold the stretch in that position. The stretch shouldn’t be painful.
• Stretch gently and smoothly, and do not bounce.
• Breathe naturally as you hold the stretches. Don’t hold your breath.

Learn how to strengthen your legs with this instructional standing leg lift video.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall or counter while doing this exercise.
PRECAUTION: If you’ve had recent joint surgery, check with your doctor before doing this exercise.
Hold on to a counter, table, railing or wall for support.

• Stand straight with your feet hip-width apart and lift your right foot back keeping your ankle bent just until your right toes touch the ground, then bring your foot forward.
• Keep your right leg straight as you move it back and forth.
• Stand straight and don’t lean forward, so the motion comes from your hip and you feel the muscles tightening in your buttocks.
• Return only your toes to the ground between repetitions.
• Repeat with your left foot.
• Repeat 5 times on each side to start, increasing to no more than 30 times on each side.

Learn how to properly do a mini-squat to strengthen your quadriceps with this step-by-step video.

PRECAUTION: Be careful to maintain your balance. Hold on to a stable object like a chair, railing, wall, tree or counter while doing this exercise.
PRECAUTION: Stop this exercise if it hurts your knees.

• Hold on to a counter, table, railing or wall for support.
• Stand straight with your feet hip-width apart.
• Turn your feet slightly outward.
• Squeeze your buttocks together and slowly bend your knees to lower your body just a few inches.
• Keep your feet flat and do not allow your knees to go pass your toes.
• Do little squats, not deep squats. Do not bend your knees below a 90-degree angle. In other words, don’t let your hips go lower than your knees.
• Hold for a count of 5.
• Repeat 5 times to start, increasing to no more than 30 times.