Stretch for the Walk

WARMING UP: TNP New Face finalist Mira Azman, who is a personal trainer, demonstrating the seated hamstring stretch. TNP PHOTO: JEREMY LONG

Just as important as keeping yourself hydrated is limbering up before the walk with some simple stretching exercises.

The New Paper New Face finalist Mira Azman, 19, a personal trainer from Amore Fitness, said: "It's important to stretch. When you stretch, you warm up your leg muscles.

"If you don't exercise frequently, your body would not be used to the distance."

Here are three basic stretching exercises which Ms Azman recommends for warming up the legs. Perform three sets of each exercise for each side.

Quadricep stretch

Stand on one foot and hold on to a table or chair for support.

Grasp the ankle of the leg to be stretched and pull it towards the butt until the knee is pointed down towards the ground. Hold for 10 to 15 seconds.

Seated hamstring stretch

Assume a seated position. With one leg outstretched, tuck in the other foot until it touches the inner thigh of the outstretched leg.

Keeping your back straight, reach for your toes. Make sure you are bending at your hips, not your upper back.

The aim is to stretch your hamstrings, not reach for your toes. Hold for 10 to 15 seconds.

Calf stretch

Stand with one foot in front of the other. Your heels must be on the ground.

Keeping your back knee straight, bend your front knee until you feel the stretch on your back calf muscles. Hold for 10 to 15 seconds.

Photo shot at Amore Living

(City Square Mall, contact number: 6781-1822,

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