Do THIS 1 Thing While Walking For Less Back Pain & Stiffness
Summary
TLDRThe video script emphasizes the importance of arm swing and dissociation in achieving optimal gait mechanics. It explains that limited arm movement can lead to rigidity and stiffness, affecting the body's ability to move fluidly. The speaker suggests that the rib cage and pelvis should rotate independently to promote a natural and efficient stride. To address these issues, the script recommends exercises like the short kneeling alternating reciprocal crossovers to improve arm swing and dissociation, which in turn can help unlock fluid hip movement and prevent common gait-related problems.
Takeaways
- 🚶♂️ Pain or stiffness after long walks could indicate poor gait mechanics, particularly a lack of arm swing leading to rigidity in the trunk and pelvis.
- 🔄 Optimal gait requires the ability to dissociate the body side to side, enabling opposite joint actions during the transition from one side to the other.
- 🤸♂️ When walking, the body should naturally move with the left leg stepping forward accompanied by the right arm, causing the sternum and pelvis to turn to the left, promoting external rotation on the left side.
- 💃 The inability to dissociate can result in a waddling gait or limited arm swing due to the body turning as one unit instead of individual parts.
- 🤔 The body's movement patterns are self-organized based on its capabilities and ranges of motion, which is why it's important not to impose specific walking styles.
- 💡 The speaker emphasizes the importance of rib cage mobility for full arm swing, which is crucial for stride length and gait efficiency.
- 🔗 There is a direct correlation between the ability to achieve full arm swing and hip extension, with early knee extension often being a problem.
- 🏋️♀️ The speaker recommends exercises to improve rib cage dissociation and mobility, which can help unlock fluid hips and better gait mechanics.
- 🧘♂️ A specific exercise mentioned is the 'short kneeling alternating reciprocal crossovers' from the Postural Restoration Institute, which aims to improve arm swing and body dissociation.
- 📝 The exercise involves maintaining a neutral pelvis and rib cage position while alternating arm movements to engage the side abs and promote rotation.
- 🚫 Common mistakes in the exercise include shrugging, slouching, or rotating the head instead of maintaining a straight head position.
Q & A
What is the common issue with gait mechanics that can lead to pain or stiffness after walking long distances?
-The common issue is the lack of arm swing, which can cause the trunk and pelvis to become rigid and unable to dissociate from each other effectively.
What is meant by the term 'dissociate' in the context of gait mechanics?
-Dissociate refers to the ability of the body to move the rib cage and pelvis into opposite joint actions, allowing for side-to-side movement during walking.
Why is arm swing important for optimal gait?
-Arm swing is crucial for optimal gait as it helps in the dissociation of the body from side to side, enabling the rib cage and pelvis to rotate in opposite directions, which is essential for a fluid and efficient walking motion.
What happens when people have a rigid and stiff gait?
-When people have a rigid and stiff gait, they often orient their entire pelvis and rib cage from side to side, leading to a waddling gait or one with limited arm swing due to the inability to dissociate.
Why is it important to allow the body to self-organize around its movement options and ranges of motion?
-Allowing the body to self-organize helps it to unconsciously develop competence and good gait mechanics, as the body is doing what it's doing for a reason, and it's not wise to force unnatural movement patterns.
What is the direct correlation mentioned between full arm swing and hip extension in gait mechanics?
-The direct correlation is that people who can't achieve full arm swing often miss hip extension, which can lead to early knee extension and a compensatory movement pattern involving the low back.
What is the role of the rib cage in gait mechanics and why is its mobility important?
-The rib cage plays a significant role in gait mechanics as it influences the arm swing and stride length. If the rib cage isn't mobile, full arm swing cannot be achieved, leading to a shortened stride and potential gait issues.
What is the primary focus of the beginner body restoration program mentioned in the script?
-The primary focus is on the ability to dissociate the rib cage from side to side and to expand and compress the sides while moving into internal and external rotation, which is essential for improving gait mechanics.
What is the purpose of the 'short kneeling alternating reciprocal crossovers' exercise from the Postural Restoration Institute?
-The exercise aims to improve arm swing and dissociation between the sides of the body, which helps in unlocking fluid hips and enhancing gait mechanics.
What are some common mistakes to avoid while performing the 'short kneeling alternating reciprocal crossovers' exercise?
-Common mistakes include shrugging or slouching, which can compromise the exercise's effectiveness. It's important to maintain a tall posture and ensure the rib cage stays down as set at the beginning of the exercise. Additionally, avoiding over-rotation and keeping the head straightforward is crucial.
Outlines
🚶♂️ Optimal Gait Mechanics and Arm Swing
This paragraph discusses the importance of arm swing and body dissociation in achieving optimal gait mechanics. It explains that limited arm movement can lead to a rigid trunk and pelvis, which hinders the natural side-to-side motion necessary for a fluid gait. The speaker emphasizes the need for the rib cage and pelvis to rotate independently, allowing for proper external and internal rotation during walking. They also mention that a lack of this dissociation can result in a stiff or 'waddling' gait. The paragraph suggests that improving arm swing can help with hip extension and prevent early knee extension, which is a common issue. The speaker advises against making specific recommendations for walking style, as the body should self-organize around its own movement capabilities.
🧘♀️ Improving Arm Swing and Dissociation with Exercise
The second paragraph introduces an exercise from the Postural Restoration Institute to improve arm swing and body dissociation. The exercise, called 'short kneeling alternating reciprocal crossovers,' involves a specific breathing technique and body positioning to engage the side abs and maintain rib cage stability. The goal is to dissociate the trunk from the head and vice versa, avoiding common mistakes such as shrugging or slouching. The exercise is designed to help individuals maintain a tall posture while turning more into the movement with each breath, ultimately leading to better gait mechanics and fluidity in walking or running.
Mindmap
Keywords
💡Gait Mechanics
💡Dissociation
💡Arm Swing
💡Rib Cage
💡Pelvis
💡Stiffness
💡Self-Organization
💡Hip Extension
💡Knee Extension
💡Body Restoration Program
💡Short Kneeling Alternating Reciprocal Crossovers
Highlights
Pain or stiffness after walking long distances may indicate poor gait mechanics.
Limited arm swing can cause rigidity in the trunk and pelvis, affecting gait.
Optimal gait involves the body's ability to dissociate side to side.
Dissociation allows for opposite joint actions during gait transitions.
Arm and leg coordination is crucial for fluid gait mechanics.
Rib cage and pelvis rotation are key for proper gait dissociation.
Stiffness and waddling gait may result from inability to dissociate.
The body self-organizes movement based on its capabilities.
Full arm swing is essential for optimal gait and stride length.
Limited rib cage mobility can hinder arm swing and gait efficiency.
Hip extension is often compromised without proper arm swing.
Early knee extension is a common problem leading to gait issues.
Dissociation of the rib cage is prioritized in body restoration programs.
Exercises to improve arm swing and dissociation can unlock fluid hips.
Short kneeling alternating reciprocal crossovers is an effective exercise for gait improvement.
Maintaining proper head and rib cage position is crucial during the exercise.
Avoid common mistakes like shrugging and slouching during the exercise.
Transcripts
if you get pain or stiffness after
walking long distances chances are that
you're missing this really important key
ingredient of good gate mechanics many
people when they walk walk with very
limited arm swing and so what happens is
their trunk and their pelvis becomes
very rigid and unable to dissociate from
each other you see optimal gait has the
ability for the body to dissociate from
side to side and be able to go into
opposite join actions as we transition
from side to side what that means is as
I take a step forward with let's say my
left leg my right arm comes forward my
sternum and pelvis turn to the left side
and then I move into more external
rotation on this left side and that
means I'm going to be in relatively more
internal rotation on the other side of
my body and we need to be able to
dissociate from side to side so left arm
forward right arm forward left arm
forward right leg forward and in order
to be able to do this we need to have
the rib cage be able to go into internal
rotation on one side external rotation
on the other as we turn to that side and
in the pelvis we need to be able to have
internal rotation on one side and
external rotation on the other side
people that have rigidity and a lot of
stiffness oftentimes Orient their entire
pelvis and rib cage from side to side
and then you have sort of this waddling
gate or you have gate where you don't
see a lot of arm swing because they're
unable to dissociate when someone is
missing what we call relative motions at
their pelvis and their rib cage they
often just turn the whole structure as
one unit and this leads to rigidity and
stiffness over time I don't like to make
recommendations for people thinking
about the way that they walk because we
want the body to be able to
self-organize around the movement
options and ranges of motion that it has
so that it can set you up to
unconsciously have competence and also
great gate mechanics and fluid gate
mechanics the body is not stupid and
it's doing what it's doing for a reason
so if you have this very stiff and
waddling gait then you probably are
missing the ability to dissociate from
side to side one of the best tools I use
on a consistent basis in my gym is to
get people to get their arms to swing
more within gate because a lot of people
focus on the lower body to improve their
gate mechanics and how they feel when
they walk or when they run but actually
the rib cage is a massively important
and influential Factor on that if your
rib cage isn't mobile then you're not
going to be able to get full arm swing
and if you're missing arm swing then
you're going to have shortened stride
length which means that as I push off of
one side let's say my right leg my left
arm needs to come forward as I push
myself to the other side that will help
load me onto my right leg optimally
let's break that down so if I take a
step forward with that left side my arm
needs to come forward my right arm needs
to come back and that'll help me push
myself to the other side but people that
have this short stride length and stiff
rib cages and hip oftentimes have gait
that looks like this so in order for me
to fully Propel off one side I need to
have my arm come forward I see a direct
correlation between people who can't get
full arm swing and people that are
missing hip extension and in the first
part of this video series when I talked
about the number one problem I see it
was that people have early knee
extension so they come forward they
can't extend their hip maybe because
they can't swing their arm so their knee
locks out too early and then the only
thing they have to get that hip
extension is to push their low back
forward in space because this problem is
so common one of the first things I
majorly prioritize within my beginner
body restoration program is the ability
for us to dissociate our rib cages from
side to side and be able to expand one
side compress the other move into
internal and external rotation so there
are a lot of tools within that program
if you want to check that out that can
help but here's one exercise I
absolutely love and get great results
with improving arms swing and
dissociation between sides of the body
which will help unlock fluid hips as
well this is the short kneeling
alternating reciprocal crossovers from
postural restoration Institute to start
we're going to get in this position
right here with the toes down and we're
going to rock the hips back onto the
heels now we're going to set the ribs in
a good position so staying tall we're
just going to Exhale through our mouth
nice and full and at the end of that
exhale we're going to feel our ribs come
down and we're going to feel our side
ABS engage we're going to maintain this
position now we should have a very
slight tilt of the pelvis so it's nice
and neutral and what we're going to do
is reach back with one arm the side
we're going to be rotating towards and
forward with the other just a little bit
just enough to feel the side ABS very
subtly on the side we're rotating
towards that'll be the right side in
this instance now what we're going to do
is nice and long exhale softly open
mouth
and we're going to reach forward with
this forward arm right here just about
one to two inches we're going to close
our mouth inhale through our nose and
reach back subtly just one to two inches
with this back arm right here so over
time keeping our heads Straight Ahead as
much as we realistically can we're going
to just subsequently turn more and more
into it with more and more breaths so
we're going to feel our right side ABS
or the side ABS we're turning towards
engage a lot more the more we go through
this but the important thing is is that
we're keeping our rib cage down on that
side just like we said it at the
beginning of the exercise the most
common mistake in this exercise is
people are going to end up shrugging and
or slouching so we want to make sure we
stay tall we're not extending the ribs
we'll know we're in a good position if
we can just keep the rib cage down just
as we set it at the beginning of the
exercise the other thing is that people
will end up over rotating through this
and their head will end up going with
them we want to dissociate the trunk
from the head and vice versa so make
sure the head stays as realistically
straightforward as it can throughout
this
[Music]
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