Do THIS 1 Thing While Walking For Less Back Pain & Stiffness

Summary

The 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.