Stretching is one of the most essential parts of your workout. A tight muscle is more susceptible to injury for the same reason that a taut rope is more likely to break. Short and tight muscle fibers have to withstand more pressure per square inch. If your muscles are longer and looser, they have to support less pressure per square inch. This flexibility helps you avoid injuries such as muscle tears and pulls.

Perform each stretch for at least 30 seconds. Don't bounce, but hold a steady stretch.

1. Shoulder reach: Fitness walkers can improve their form and their health by remembering to stretch their shoulders. Your shoulder joints, already the most mobile joint in your body, can greatly benefit from stretching. During a walk you're constantly pumping your shoulders, so remember to stretch them. Stretching your shoulders can also prevent injuries to your arms and back, which work hard during a walk. So try the shoulder reach stretch to loosen up your shoulders. Learn step-by-step instructions in our Shoulder Reach article.

2. Calf stretch: Calves are important to any walker. They support your ankles and help you push off the ground when you walk. Stretching your calves can prevent calf injuries and Achilles tendonitis. In addition, you use your calves to stand on your tiptoes and dig in your heels. Try the standing calf raise to keep your legs healthy. Learn step-by-step instructions in our Calf Stretch article.

3. Iliotibial band stretch: Many people don't even know that they have an iliotibial band. The iliotibial band extends from the hip to the outer knee. You use it to bend the knee, so it's obviously essential to walking and other leg exercises, like the leg press. Remember the iliotibial band stretch to prevent injuries. Learn step-by-step instructions in our Iliotibial Band Stretch article.

4. Standing quadriceps stretch: Your quadriceps are the four muscles at the front of your legs, and so they were named quadriceps, which means "four-headed muscle" in Latin. The quadriceps consist of the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedialis. Flexible quadriceps take a lot of weight off the knees to prevent strains. The main function of the quadriceps is to straighten the knee to extend the lower leg. Learn step-by-step instructions in our Standing Quadriceps Stretch article.

5. Shoulder stretch: Don't underestimate the importance of loose shoulders. Use this second stretch to make sure they're very loose. Flexible shoulders not only decrease the risk of injury, they can improve your posture. Better posture can improve your time and make you a better fitness walker. Follow the steps in our Shoulder Stretch article.

6. Hamstring stretch: As a walker, you should stretch your hamstrings to prevent overuse injuries or strain. The hamstrings actually consist of three muscles on the back of each of your thighs, called the bicep femoris, semitendinosus and the semimembranosus muscles. You use these muscles to bend the knee and extend the hip; so they're obviously essential to leg curls, leg extensions and squats. Do the hamstring stretch to prevent injuries. Learn step-by-step instructions in our Hamstring Stretch article.

7. Hip flexor stretch: Although not many exercises isolate the hip flexors, they contribute to many other exercises, and walkers should still stretch them. Hip flexors are the muscles opposite of your gluteus maximus and are located at the front of the hip. The hip flexors consist of six muscles that lift your thighs in the air and move your hips while you walk. They play a role in the movements of most abdominal and leg exercises, like hanging knee raises and leg extensions. Strains to the hip flexors can keep you off the road for a while. So try the hip flexor stretch to prevent injury. Learn step-by-step instructions in our Hip Flexor Stretch article.

8. Lying quadriceps stretch: This is another stretch for your quads, which are essential to walking. If you've been walking downhill, make sure you stretch your quadriceps after your walk. In fact, as a walker, you should always stretch your quads, since they're one of the main muscles used in walkin

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