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.

Outlines

00:00

🚶‍♂️ 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.

05:00

🧘‍♀️ 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.

Keywords

💡Gait Mechanics

Gait Mechanics refers to the study of the way humans walk, including the coordination of body parts and the efficiency of movement. In the video, it is emphasized that good gait mechanics are essential for preventing pain and stiffness after walking long distances. The script discusses how limited arm swing can lead to rigidity in the trunk and pelvis, which negatively impacts gait.

💡Dissociation

Dissociation, in the context of gait, is the ability of the body to move different parts independently from one another. The script explains that optimal gait requires the body to dissociate from side to side, allowing for fluid movement and preventing stiffness. An example given is the coordinated movement of arms and legs during walking, where the right arm and left leg move forward together.

💡Arm Swing

Arm Swing is a natural part of walking that helps with balance and propulsion. The video script points out that many people walk with limited arm swing, which can lead to a stiff gait. It is suggested that improving arm swing can enhance gait mechanics and reduce discomfort after walking.

💡Rib Cage

The Rib Cage is the skeletal structure that encloses and protects the heart and lungs. In the video, it is highlighted as a crucial component in gait mechanics due to its role in facilitating internal and external rotation, which is essential for dissociation and fluid movement. A lack of rib cage mobility can result in a shortened stride length and a stiff gait.

💡Pelvis

The Pelvis is the lower part of the skeleton that supports the spine and connects the lower limbs to the trunk. The script discusses the importance of the pelvis's ability to rotate internally and externally in conjunction with the rib cage to achieve proper gait mechanics. A rigid pelvis can contribute to a waddling gait or limited stride length.

💡Stiffness

Stiffness, as used in the script, refers to the lack of flexibility and fluidity in movement, particularly in the context of walking. It is associated with poor gait mechanics, such as limited arm swing and the inability to dissociate different body parts, leading to discomfort and potential injury.

💡Self-Organization

Self-Organization in the video refers to the body's innate ability to adapt and organize movement patterns based on its current capabilities and range of motion. The speaker advises against prescribing specific walking styles, instead encouraging the body to develop efficient gait mechanics naturally.

💡Hip Extension

Hip Extension is the movement of the hip joint that allows the leg to move backward. The script notes a direct correlation between the ability to fully extend the hip and the capacity for full arm swing. Inefficient hip extension can lead to early knee extension and compensatory movements that affect gait.

💡Knee Extension

Knee Extension is the straightening of the knee joint. The video script mentions that early knee extension is a common problem in gait, where the knee locks out too early due to limited hip extension or arm swing, leading to compensatory movements and potential gait issues.

💡Body Restoration Program

The Body Restoration Program mentioned in the script is a specific training regimen aimed at improving body mechanics, including gait. It prioritizes the ability to dissociate the rib cage from side to side and to move into internal and external rotation, which are fundamental for achieving fluid and efficient gait mechanics.

💡Short Kneeling Alternating Reciprocal Crossovers

Short Kneeling Alternating Reciprocal Crossovers is an exercise from the Postural Restoration Institute designed to improve arm swing and dissociation between the sides of the body. The script describes this exercise as a tool for unlocking fluid hips and enhancing gait mechanics by promoting the correct movement patterns and dissociation of the rib cage and pelvis.

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]