Dr. Danielle’s Fave 6 Stretches for Spring Walking

Hey friends!

If you know me, you know I love walking — and not just because it gets us out in the sunshine. Walking is one of the best things you can do for your spine and nervous system — especially if you’re under care at Vivid Health - chiropractic, naturopathic and/or psychotherapy/counselling.

Here’s why: walking gently rocks and mobilizes all 24 vertebrae in your spine. That rhythmic motion helps melt away stored tension — the kind that builds up from stress, sitting too long, or just everyday life. It’s like giving your spine a little tune-up with every step.

Even better? The natural movement signals your brain that you're safe, which helps settle the mind, regulate your nervous system, and get your body into a more relaxed, healing state. Plus, it gets your blood flowing, boosts energy, and supports everything from digestion to sleep.

Stretching before, after or even taking a break in the middle of your walk can help with flexibility of your muscle, health of your joints and add to the overall enjoyment of your walks.

So before you head out the door for your next walk, try these six stretches to prep your body (and your spine!) for movement:

How Often & How Long should I walk and stretch?

Your body loves to build—but it doesn’t always love sudden changes. A boost in how much or how intensely you’re moving—even with something as powerful and important as walking—can lead to injury if it happens too fast. That’s why starting small and building gradually is key.

In the early weeks of a new routine, your body is hard at work behind the scenes, strengthening bones, muscles, and connective tissues to support these new demands. It needs time—and rest—to do that well. Giving yourself a day off between sessions in the beginning isn’t slacking; it’s smart. It’s how you stay consistent without getting sidelined by injury.

The stretches below are here to help you feel and function better as your body adapts. Try to walk and therefore stretch, 3–5 times a week. Walks can range from 30 minutes to 1 hour, depending on your fitness level and breaking them up into two for 30 minute sessions counts as a full hour. When stretching before, during or after your walk, hold each one for 20–30 seconds per side, and repeat 1–2 times if your body’s asking for more. Walking daily in addition to other exercise, is a recommended goal for most people.

Making walking and stretching a regular part of your life—alongside other types of movement—is one of the most powerful things you can do for your overall health and wellbeing.

Start where you are. Listen to your body. And know that every step counts—you’re doing something great for yourself.

1. Calf Stretch at the Wall or Step

Why: Your calves work hard during walking and deserve some love! Stretching them improves ankle mobility, reduces the chance of cramping and can ease tension that travels up to the knees and hips.

Science says: Calf stretching improves balance and walking efficiency (Journal of Sports Science & Medicine, 2020).

2. Hip Flexor Lunge Stretch

Why: Tight hips from too much sitting can throw off your alignment. This stretch helps open up the front of your body and supports healthy spinal posture while walking.

Bonus: Hip mobility = better walking form and reduced low back strain.

Women stretching and laughing. Committing to a regular walking schedule with friends or family is a powerful way to add more steps, joy and fitness into your life. Accountably can help make it a healthy habit.

3. Hamstring Reach

Why: Hamstrings are often tight and can pull on the pelvis and lower back. Keeping them flexible helps support a smoother, more aligned stride.

Clinical Biomechanics backs this up — hamstring flexibility contributes to better spinal mechanics.

4. Figure-4 Glute Stretch

Why: Your glutes stabilize your hips and pelvis, which directly affects how your spine moves while walking. This stretch helps relieve deep hip tension. I call this one the “reset button” for your hips.

5. Standing Spinal Twist

Why: Gentle rotation wakes up the spine and helps you feel more open and mobile. It’s great before or after a walk to support full spinal movement. Thoracic rotation is key to good walking posture, arm swing, and balance.

6. Standing Quad Stretch

Why: Your quads help you move forward with every step. Stretching them can relieve pressure on the hips and knees, helping your whole kinetic chain stay balanced.

Research shows quad stretching reduces fatigue and supports walking endurance (International Journal of Sports Physical Therapy).

A Final Thought on Walking and Stretching from Me

Walking is a beautiful, natural way to support your chiropractic, naturopathic and talk therapy at Vivid Health. It gently exercises your spine, soothes your nervous system, and helps your body integrate the work we do in the office. Combine it with these stretches and you've got a powerful self-care routine that works with your adjustments — not against them.

Ever considered Custom Foot Orthotics to support your walking? They’re a great way to take pressure off your joints and keep your stride aligned. Read more on our blog!

Got questions about posture, stretching, or how to walk in a way that supports your spine? I’m here to help — anytime you need a little guidance or encouragement!

Walk happy,

– Dr. Danielle