Feeling stiff in your legs after sitting for long hours or the tightness of your hamstrings during your workout can be an indication to add elephant walks as part of your warm up. This dynamic stretch targets your hamstrings, calves and your lower back in a gentle way thus, it increases your flexibility and releases the tension without using any equipment.
The movement created imitates the movements of an elephant as it shifts its weight from one leg to the other while standing in a fold position. It is a great exercise for those who are new to the workout, it is efficient and can be easily done at home or in a gym.
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What Are Elephant Walks?
Elephant walks are a form of dynamic stretch which targets the hamstrings by allowing for the movement that involves bending the knee of one leg and stretching the other one straight in front. In the process, one is able to carry out the stretching of the hamstring alternating one to the other, also, the hips and the spine are kept in continuous motion.
The gentle twist when you are leading with your hips in the back bend position can also loosen your lower back, which is a great way to set yourself up before engaging in running, or yoga.
Benefits of Elephant Walks
By including elephant walks in your daily routine, you can achieve the following advantages:
- Strengthening hamstring and calf muscles
- Relieving your back pain
- Conditioning your hips and legs prior to your physical activity
- Improving mobility while exercising
- Appropriate for both warm-up and cool-down sessions
The exercise is said to also be low-impact and suitable for beginners as it doesn’t require much knowledge of the equipment and it is less intense. This makes it a perfect option for those who are slowly getting back to an active lifestyle.
How To Do Elephant Walks (Step-by-Step)
Here are the steps to do the elephant walk stretch properly:
- Get started by standing up with your feet apart at a distance equal to your hips. Gird your loins so that your core holds you.
- Next, lean forward at the hips to stretch your hands towards the floor. With feet flat on the ground, keep your spine straight and your chest lifted. If you are unable to touch the floor with hands, it is all right.
- Bend your right leg and at the same time straighten the left one. There will be a tension in your left hamstring and calf. Allow your hip to shift to the side naturally.
- Pause for a second and then change – bend your right leg and straighten your left.
- Keep the motion slow and smooth and make a maximum of 30 seconds back-and-forth rhythm.
Do not rush your breathing when you perform the elephant walk stretch. Breathe slowly and steadily. The objective is to get a stretch, not to create a sense of mobility.
Methods to Keep Proper Form?
- Even if you are not able to reach the floor it doesn’t matter — your flexibility shall become better over time.
- Always make sure that your spine is long and that your chest is open and avoid roundness in the upper back.
- Be cautious, don’t extend the stretch too much as it might trigger a pull.
- By means of your abs, your lower back will be protected as you incline forward.
In What Conditions Elephant Walks Can Be Used?
Elephant walks suit well for the following situations:
- Warm-up before starting the strength or cardio workout
- To reset the body through gentle activity that can relieve tension
- Posture should be maintained properly when sitting long hours at the desk and should be readjusted when required
- Yoga flow is the best for keeping your hamstrings flexible
One can think of doing it 3-4 times a week, particularly when there is a concern about hamstrings or/and stiffness of the lower back.
Elephant walks are not only a direct and effective exercise but also one that has great potential to relieve your legs and back from pain if you are not flexible enough. A mere 30 seconds of the gymnastic exercise of alternating foot touching can release the locked stress, enable more comfortable and free movement, and hence you will be more productive in your daily activities.
