Todd Martin MD

Pose Method Review Part 3. What is Pose Method Running. Pose Method Review. Learn how to run properly. How to run without knee pain. Can you really run without pushing off using your muscles? Can you fall forward and pull up your standing leg without pushing off? In part 3 I will review the phase of running where we go from the "fall" in pose method to pulling up the standing leg to swap it out for the other leg. In Pose Method, we are supposed to be able to do this simply by leaning forward with gravity and then pulling up the leg. Gravity will keep us moving forward. This might sound like nonsense to many people, but Pose method has been very popular in the past and had strong backers like Cross Fit and some branches of the US military. This lesson will help you understand a part of running technique that is mysterious to most people. Understanding how we use our core to propel ourselves off the ground. It is not as simply as it may seem. How we use the core will determine how efficiently we do this and also will determine how we come down on our foot. Will we forefoot strike, midfoot strike, or heel strike. This lesson will help you improve your running technique. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk Better-Use Your Belly Button. Learn how to walk properly. How to walk correctly. Use your abs to walk correctly. Learn to walk with correct heel strike. Walk without knee pain. Walk without back pain. Walk with better posture. More specifically, use your lower abs, but you can visualize the action better if you think about using your belly button. Turn your belly button from side to side as you walk as if you were paddling a row boat. The lower abs pull backward on the left to help propel the body forward when stepping with the weight on the left leg. They pull backward on the right when the weight is on the right. The timing of the lower ab activation is after the heel touches the ground and changes sides when the next heel touches the ground. In addition to helping to power the forward movement, the lower ab rotation keeps the pelvis tucked on the side of the weighted leg. This keeps the correct curvature of the lower back and prevents anterior pelvic tilt. People who walk with anterior pelvic tilt are not engaging the lower ab rotation properly. This is also true in a different way for people who walk with duck feet. The rotation of the lower abs is coordinated with the rotation of the upper abs to allow the body to face in the desired direction. When we walk forward, we turn the upper abs in the opposite direction from the lower abs, called cross crawl. When we turn to the left or right, there is a period where we turn the upper abs and lower abs in the same direction to steer the body into the turn. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk Correctly-Core Awareness Improvement with the Inner Circle Walk Exercise. This exercise will really help you to feel the rotation of your core that is necessary for healthy movement. It will also help you correct duck feet, anterior pelvic tilt, slouching, forward leaning, and other problematic walking patterns. All movements we do when standing up, including walking, involve constant rotation of the waist muscles. This rotation is hard to feel when we are walking forward. The inner circle walking exercise that I designed will help you feel both the upper and lower waist rotation. You will feel how the tucking of the lower abs helps to keep your spine upright while pulling your weight toward the standing leg. The lower abs in combination with the action of the gluteus medius creates the feeling of the squeezing action on the side of the hip as we shift weight onto one leg. The inner circle walk exercise will be done forward and backward. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Core Technique SET https://youtu.be/RcZaBd1Hhck The Core Technique of SET is what we use in the forward circle to swing through. The power comes from the flexion of the swing leg hip. The upper waist turns toward the swing leg during the swing through. The lower waist turns toward the standing leg, rooting that leg to the ground. SET is used in the backward circle during the change of weight as we shift the weight to the back leg. The power is from flexion of the hip of the trailing leg. The upper waist turns toward the trailing leg. The lower abs turn back toward the rear leg, helping pull the weight back over that leg. SET is also used to exit the circle when going forward, replacing SINK during the forward weight shift. It is followed by LIFT to execute the normal swing through phase of a step. Core Technique SINK https://youtu.be/a5MRRMGXoqs The Core Technique of Sink is used in the forward circle to shift the weight forward over the front leg. The power comes from flexion of the rear leg hip, which will continue flexing during the swing through. The upper waist turns toward the forward leg. The lower abs turn toward the forward leg, pulling the weight toward that leg and rooting it. SINK is used in the backward circle during the swing through. The upper waist turns toward the standing leg to trigger the swing leg to swing back and around. Core Technique LIFT https://youtu.be/wOabGo8G02g Lift is used to lift the body up into the standing position after the forward swing through. Lift also is used to walk forward after a forward shift using SET 00:00 Introduction 04:10 Inner Circle Forward Demonstration 04:30 Inner Circle Backward Demonstration 04:41 Arm Reach to Reflect Upper Waist Rotation 06:10 Verbal Instruction of Each Phase Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi 24 Form Demonstration and Step-by-Step Technique. Opening Posture through High Pat on Horse. Section one is a normal speed demonstration. In section 2 there is a slow motion demonstration with the specific Tai Chi technique pointed out. Each Tai Chi technique uses a specific combination of core movements. There are 8 fundamental energies or techniques which form the foundation of Tai Chi. It is said that every movement in Tai Chi uses one of these techniques, but only a few movements in Tai Chi have ever been described using these techniques because there is no accepted definition of how they relate to accepted body mechanics. In the Tai Chi Code, created by Todd Martin MD, each of the 8 techniques is correlated with a pattern of core movements and every movement in the form defined with these core movements. Each of the core movement techniques will be listed in section two of the video. I name each of the techniques. Below I will give you the core movement patterns that are correlated with each of the techniques. 00.00 Introduction 00:23 Demonstration 04:06 Step-by-Step Core Techniques Ward Off Extension of the active hip Upper waist turns toward the active hip Lower waist turns toward the active hip Rollback Flexion of the active hip Upper waist turns toward the active hip Lower waist turns toward the active hip Push Extension of the active hip Upper waist turns away from the active hip Lower waist turns toward the active hip Press Flexion of the active hip Upper waist turns away from the active hip Lower waist turns toward the active hip Pluck Extension of the active hip Upper waist turns toward the active hip Lower waist turns away from the active hip Split Flexion of the active hip Upper waist turns toward the active hip Lower waist turns away from the active hip Elbow Strike Flexion of the active hip Upper waist turns away from the active hip Lower waist turns away from the active hip Shoulder Strike Extension of the active hip Upper waist turns away from the active hip Lower waist turns away from the active hip Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Yang Style 24 Form Opening Posture thru Technique Number 4, Brush Knee. See demonstration of each technique and movement by movement breakdown showing the rotations of the waist and hip actions that create each unique movement. Each movement is created with a unique combination of core movements, including rotation of the upper waist, rotation of the lower waist, and power from the hips. There are 8 unique patterns of core movement used in Tai Chi, created by the waist rotation and hip energy. This series will show a brief written breakdown of each of the core patterns. You can see the full discussion of the core movements by joining as a member to see the Members Only video analysis. Learn how to do the Yang Style Tai Chi 24 Form, perfect for beginners or regular practitioners. This is an introduction video. I will be doing the full 24 form with full analysis available to members at the MOVER level. 00:00 Introduction 00:20 Opening Posture 01:40 Parting the Wild Horse's Mane 02:35 Crane Cools Its Wings 03:25 Brush Knee Opening Thru Brush Knee 1. Step out with the left leg 2. Bring the palms over the thighs and raise the arms to shoulder height 3. Sink into horse stance 4. Change into empty stance on the right leg. 5. Step out on the left heel 6. Lower the forefoot and shift forward in Parting the Wild Horse's Mane 7. Half Step Up with the right leg 8. Shift back into empty stance 9. Split the arms in Crane Cools Its Wings 10. Bring the arms parallel, then sweep the right arm back 11. Bring the palm to the ear, then step out on the left heel 12. Brush down with the left palm, then strike forward. Opening Posture Parting the Wild Horse's Mane x3 Crane Cools Its Wings Brush Knee x3 The 8 patterns of core movement used in Tai Chi are the same as those used in normal walking technique, including walking on flat ground, walking uphill, walking downhill, walking up stairs, walking down stairs, and running. Each of the 8 core movement patterns in Tai Chi create a specific energy. These energies are said to be the foundation of Tai Chi. They are Ward Off, Rollback, Push, Press, Split, Pluck, Elbow Strike, and Shoulder Strike. These energies are described using the 8 Tai Chi trigrams. These trigrams have never been defined before outside of vague metaphorical descriptions. In my Tai Chi Code, I use my own analysis of core movement along with the principles of Tai Chi to define the 8 trigrams and fundamental energies in well-defined terms of waist rotation and hip action. I refer to the 8 core movement patterns as The Core Techniques, and each of the Core Techniques is correlated with one of the 8 energies of Tai Chi and one of the 8 trigrams. I go into significant detail of these energies and core movements in the Members Only video series. I also describe them in my Walking Code videos. Learning Tai Chi using this format will help you to quickly translate Tai Chi movements to your daily life, enhancing the benefits which are already known to come from Tai Chi practice. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Single Whip. Lesson 7 of the Yang Style 24 Form. In this lesson I review the core movements of Single Whip, which follows Grasp the Sparrow's Tail. I will explain which of the Tai Chi 8 energies are being used in each section of the movement and how this correlates with the core rotation. I will also demonstrate how these same core patterns are used in normal locomotion, like power walking or walking up stairs. For more details on the core movements and the Tai Chi 8 Techniques, see the previous lesson on Elbow Strike, linked here. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Improve your walking technique with Tai Chi Cross Training. Part 2 of Grasp the Sparrow's Tail. In this part, I relate each of the 8 techniques in Grasp the Sparrow's Tail to all of the common variations of walking, including walking on level ground, walking uphill, walking downhill, walking up stairs, walking down stairs, and running. By cross-training with Tai Chi, you can improve your mind body coordination for all the movements you do in your daily life. Tai Chi is the most effective exercise for improving balance, reducing fall risk, and reducing the fear of falling in older people. With my unique method of understanding Tai Chi, you can directly apply knowledge from Tai Chi to walking and apply knowledge from walking to Tai Chi. Make sure you have watched Part 1 before watching this video. In Part 1 I review Grasp the Sparrow's Tail and detail the core movements which I apply to walking technique in this video. A list of the Tai Chi techniques and core movement patterns used in Grasp the Sparrow's Tail and in walking are listed below. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md The 8 Energies and Core Techniques used in Grasp the Sparrows Tail Collect to Empty Stance Part 1 Elbow Strike Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Trigram ____ ____ _________ _________ Collect to Empty Stance Part 2 Split Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram ____ ____ ____ ____ _________ Step Out on the Heel Press Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Trigram ____ ____ _________ ____ ____ Shift Forward to Start Ward Off Pluck Extension of the rear hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Trigram _________ _________ ____ ____ Ward Off Extension of the rear hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Trigram ________ ________ ________ Twist the Waist and Turn the Arms Shoulder Strike Extension of the rear leg Upper waist turns toward the forward leg Lower waist turns toward the forward leg Trigram _________ ____ ____ ____ ____ Rollback Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the forward leg Trigram ____ ____ ____ ____ ____ ____ Begin to Bring the Arms to Prepare for Press Split Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram ____ ____ ____ ____ _________ Bring the Wrist to the Palm Elbow Strike Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Press Forward Press Flexion of the rear hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Open the Arms Push Extension of the rear hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram _________ ____ ____ _________ Push Down Push Extension of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Push Forward Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Improve your walking technique, balance, and confidence by learning Grasp the Sparrow's Tail in Tai Chi. Tai Chi has been found to be the most effective exercise for improving balance, reducing falls, and reducing the fear of falling in older people. That is because the movements in Tai Chi use the exact same core movement principles as the movements we do when walking. There are 8 core movement patterns in Grasp the Sparrow's Tail, which is the next technique in the sequence of the Yang Style 24 Form that I have been teaching in this series. These 8 core movement patterns are all used in different walking circumstances, including walking on flat ground, walking uphill, walking downhill, walking up stairs, walking down stairs, and running. This makes Tai Chi the perfect cross training to improve your walking technique. In this series of lessons, I show you how to use your core correctly to perform the Tai Chi techniques using the movement system I developed, The Tai Chi Code. I also help you to understand how to apply these same principles to your walking technique. This will allow you to develop true mindfulness when you walk. Confidence, balance, and fluidity will follow. It will also help you with your alignment and to reduce the impact on your joints caused by poor walking technique. 00:00 Introduction 01:34 Demonstration 02:03 Grasp the Sparrow's Test Left and Right 03:00 Ste by Step Breakdown 13:10 Variation of Push Technique 14:25 Pivot to Grasp the Sparrow's Tail Right Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md The 8 Energies and Core Techniques used in Grasp the Sparrows Tail Collect to Empty Stance Part 1 Elbow Strike Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Trigram ____ ____ _________ _________ Collect to Empty Stance Part 2 Split Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram ____ ____ ____ ____ _________ Step Out on the Heel Press Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Trigram ____ ____ _________ ____ ____ Shift Forward to Start Ward Off Pluck Extension of the rear hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Trigram _________ _________ ____ ____ Ward Off Extension of the rear hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Trigram ________ ________ ________ Twist the Waist and Turn the Arms Shoulder Strike Extension of the rear leg Upper waist turns toward the forward leg Lower waist turns toward the forward leg Trigram _________ ____ ____ ____ ____ Rollback Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the forward leg Trigram ____ ____ ____ ____ ____ ____ Begin to Bring the Arms to Prepare for Press Split Flexion of the forward hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram ____ ____ ____ ____ _________ Bring the Wrist to the Palm Elbow Strike Flexion of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the rear leg Press Forward Press Flexion of the rear hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Open the Arms Push Extension of the rear hip Upper waist turns toward the forward leg Lower waist turns toward the rear leg Trigram _________ ____ ____ _________ Push Down Push Extension of the forward hip Upper waist turns toward the rear leg Lower waist turns toward the forward leg Push Forward Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Yang Style 24 Form Lesson 5 Repulse Monkey with Todd Martin MD. In this lesson I will demonstrate Repulse Monkey and show the specific core movements required to perform the technique correctly with the proper energy. I will show the core movements phase by phase and at the end I will review the Tai Chi 8 Energies that are represented by each phase. Each movement has a specific component of upper waist rotation, lower waist rotation and hip action. The combination of these 3 core elements is what creates the proper energy for the movement. How the combinations are sequenced creates the technique of Repulse Monkey. In the final strike, it may appear that the body is simply sinking back onto the rear heel without any twisting action. This can be confusing for those who know that all Tai Chi movements are created by rotation. What cannot be seen with the eyes is the rapid twist that is occurring. The upper waist twists in the opposite direction from the lower waist as the body shifts back. Since the two elements of the waist are turning in opposite directions, the net appearance is no rotation, so it cannot be seen. Tai Chi rotations and 8 Techniques 1. Spread the Arms and Lift the Left Forefoot-Press Left Flexion of the left hip, upper waist turns clockwise, lower waist turns counterclockwise Trigram: ____ ____ _________ ____ ____ 2. Collect into Empty Stance-Split Left Flexion of the left hip, upper waist turns counterclockwise, lower waist turns clockwise Trigram: ____ ____ ____ ____ _________ 3. Step Back and Bring the Palm to the Ear-Elbow Strike Left Flexion of the left hip, upper waist turns clockwise, lower waist turns clockwise Trigram: ____ ____ _________ _________ Initiate Strike and Pivot the Forward Foot on the Heel: Pluck Left Extension of the left hip, upper waist turns counterclockwise, lower waist turns clockwise Trigram: __________ __________ _____ ____ Complete the Strike: Push Left Extension of the left hip, upper waist turns clockwise, lower waist turns counterclockwise Trigram: __________ ____ ____ __________ Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Yang Style 24 Form Play the Fiddle. This is Lesson 4. In this lesson we look at technique number 5, Play the Fiddle, or Play the Lute. This technique comes after Brush Knee. You can find the link to the other lessons below. In this Tai Chi lesson series, I focus on how to perform each movement with precise movements of the core. Most people learn by watching and repeating what they see without understanding how to core is functioning. Understanding how you are moving adds greater depth to your practice and helps to ensure you are moving your arms and legs with your core and not with your shoulders. I will review which of the Tai Chi 8 Techniques are in use during each movement. Play the Fiddle uses the following Techniques. 1. Half Step Up: Split Flexion of the right hip, torsional rotation on the left Trigram ____ ____ _________ ____ ____ 2. Shift Back to the Heel: Split Flexion of the left hip, torsional rotation on the right 3. Empty stance: Elbow Strike Trigram ____ ____ _________ _________ Flexion of the left hip, clockwise concordant rotation 4. Play the Fiddle Pluck Extension of the left hip, torsional rotation on the right _________ _________ ____ ____ Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Yang Style 24 Form Lesson 3. Brush Knee. In this lesson I will teach two common variations of Brush Knee, teaching how to create the movement properly using rotation of the core. Brush knee requires a twisting action of the waist, but one that cannot be seen very easily. That is because the upper waist and the lower waist twist in opposite directions during the strike. The net rotation of the body is very small, so the rotational power of the movement is invisible. I will explain exactly how to do it. I will teach you how to pivot properly and transition from Brush Knee Left to Brush Knee Right and then back again. I will also review which of the Tai Chi 8 Techniques are performed during the movement. Brush Knee is immediately following Crane Cools Its Wings in the 24 Form. Tai Chi Techniques 1. Bring the Arms Parallel: Shoulder Strike Extension of the active hip, upper and lower waist turn away from the active hip. Trigram: _________ ____ ____ ____ ____ 2. Rotate the Torso and Bring the Arm Back: Elbow Strike Flexion of the active hip, upper and lower waist turn away from the active hip Trigram: ____ ____ _________ _________ 3. Bring the Palm to the Ear: Split Flexion of the active hip, upper waist turns toward the active hip, lower waist turns away from the active hip 4. Step Out in Shoulder Width Stance: Press Flexion of the active hip, upper waist turns away from the active hip, lower waist turns toward the active hip Trigram: ____ ____ _________ ____ ____ 5. Brush Down : Push with extension of the forward hip Extension of the active hip, upper waist turns away from the active hip, lower waist turns toward the active hip Trigram _________ ____ ____ _________ 6. Palm Strike Forward: Push with extension of the rear hip Extension of the active hip, upper waist turns away from the active hip, lower waist turns toward the active hip Trigram _________ ____ ____ _________ 00:00 Introduction 00:22 Demonstration of Previous Movements 01:00 Brush Knee Demonstration 2 Versions 03:05 Breaking Down the Segments 04:45 Explanation of Core Movements 8:20 Why You Can't See the Rotation 10:18 Forward Facing Demonstration 12:57 Tai Chi 8 Techniques Explanation Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi 24 Form Lesson 2. Crane Cools Its Wings. This lesson will look at technique number 3 in the Tai Chi 24 Form, Crane Cools Its Wings. This comes after the Opening Posture and Parting the Wild Horse's Mane. In this lesson series, I will be focusing on the movement patterns of the waist and the hips that create each of the Tai Chi techniques. I will demonstrate Crane Cools Its Wings step by step. I will explain the core movement pattern for each step in the sequence. I will explain how each of these movement patterns correspond with the 8 Techniques of Tai Chi and the 8 Trigrams. 00:00 Introduction 01: 05 Demonstration 01:50 Step-by-Step Description 02:15 Core Rotation Description 04:20 Demonstration with Core Techniques 07:49 8 Techniques, Yin and Yang Trigrams Crane Cools Its Wings begins with a half step up from the end of Parting the Wild Horse's Mane. This is followed by shifting the weight back to the heel of the rear leg and then shifting further into empty stance with the hands in a ball-carrying position. Then there is a slight rise of the body as the hands split, one high and one low. Each of these movements is triggered by changes in waist rotation and hip action. Waist rotation is not simply turning to the left or to the right. There are two divisions of the waist, upper and lower. On the same side of the body, these muscles rotate the spine in opposite directions. There are 4 possible combinations of this waist rotation. Upper torso and lower torso clockwise, upper torso and lower torso counterclockwise, upper torso clockwise and lower torso counterclockwise and upper torso counterclockwise and lower torso clockwise. These four possibilities, combined with four possible hip actions (flexion of the right or left hip or extension of the right or left hip) gives 16 possible unique combinations of core rotation when following all of the principles described in Tai Chi theory. Subtracting mirror images, this leaves 8 possible patterns. These are the 8 Tai Chi Techniques, and I explain how each one correlates with the patterns of core movement and how these correlate with the Yin and Yang descriptions of the 8 Tai Chi Trigrams. Crane Cools Its Wings Half Step Up-Elbow Strike Shift Back on the Heel-Split Shift into Empty Stance-Elbow Strike Split the Arms-Split Elbow Strike Core Technique Definition Hip: Flexion of the active hip Upper Torso turns away from the active hip Lower Torso turns away from the active hip Split Core Technique Definition Hip: Flexion of the active hip Upper Torso: Turns toward the active hip Lower Torso: Turns away from the active hip My system of Core Techniques can explain any movement in the Tai Chi forms very accurately and reproducibly. The sequence of Core Techniques determines the movement being done. A movement like Crane Cools Its Wings uses only 2 of the Core Technique, with the sequence described above. A movement like Grasp the Sparrow's Tail use all 8 of the Core Techniques. You won't find a better mechanical definition of the 8 Tai Chi techniques anywhere. If you do, please let me know, because I have never even seen a good attempt. I believe the standing assumption is they are not explainable. But I am certain if you follow my videos, you will see that the explanation is very clear and consistent. I have found no technique in Tai Chi that cannot be explained with the Core Techniques. The Core Techniques also have the advantage of explaining the difference between slight variations in the movements as performed by different schools of Tai Chi. These variations are always variations in the sequence that end up producing the same end outcome. Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Tai Chi Parting the Wild Horse's Mane-Understanding the Core Movements and Energies. For those trying to improve their walking technique, alignment, balance, and fluidity, Tai Chi techniques like Parting the Wild Horse's Mane make a perfect exercise to practice. They use the same core movement principles we use in all of our daily activities. This is why Tai Chi practice has proven to be the move valuable exercise for improving balance in the elderly. In this unique Tai Chi video series, I will take a deep dive into the techniques of Tai Chi, beginning with the Yang Style 24 form. I will do it in a way meant for all levels. I will examine the precise movements of the core that make the techniques work. This type of understanding cannot be derived by watching someone perform the movements, the usual way Tai Chi is taught. In The Tai Chi Code, I have analyzed the 8 fundamental energies of Tai Chi and broken them down into their mechanical basis. No more need to rely on metaphors and vague descriptions on energies. This system can be understood and replicated by people of all knowledge and skill levels. You wont find this information anywhere else, because I created this system myself. In Parting the Wild Horse's Mane, we will be using 3 different Core Techniques. The Core Techniques are my breakdown of the 8 Energies of Tai Chi. For those studying The Walking Code, the Tai Chi Code is exactly the same. The only difference is the sequence of the techniques. Changing the sequence changes the movement. You can apply your knowledge from The Walking Code to help your Tai Chi Technique and vice versa. The Core Techniques describe the 8 possible combinations of interactions of the 3 elements of the core. This includes rotation of the upper torso performed by the upper abdominal muscles, the rotation of the lower torso performed by the lower abdominal muscles, and the actions of the hip joints. The hips act through either flexion or extension. There are two possible directions of upper torso rotation, two possible combinations of lower torso rotation, and 4 possibilities of hip action (flexion or extension of the left or right hip). This produces 16 possible combinations. Subtract mirror images and you have 8 possible combinations. These are the Core Techniques and they correlate perfectly with the 8 energies of Tai Chi as they are described. Using the Core Techniques, you can describe every movement in Tai Chi. All of the various sequences are created by varying the sequence of techniques. The same techniques apply to all the movements of walking that I describe in my other videos. The Core Techniques in order of their appearance in Parting the Wild Horse's Mane. Elbow Strike Hip: Flexion of the active hip Upper Torso: Turns away from the active hip Lower Torso: Turns away from the active hip Split Hip: Flexion of the active hip Upper Torso: Turns toward the active hip Lower Torso: Turns away from the active hip Press Hip: Flexion of the active hip Upper Torso: Turns away from the active hip Lower Torso: Turns toward the active hip 00:00 Introduction 00:38 Demonstration 01:07 Beginning Movement Breakdown 02:41 Core Movement Breakdown 07:17 Hip Action Clarification 12:15 Transition from Left to Right 13:40 Tai Chi Energies/Core Techniques 14:41 How to Shift to Empty Stance 18:05 Use in Walking Technique Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

The most powerful muscles in walking: Glutes vs Psoas. In this video I discuss the difference between how we use the glutes when we walk and how we use the psoas. I will focus in on the hip extensor portions of the glutes and compare them with the hip flexor psoas muscle. Both muscles are important in gait, but at different times and in different situations. It is important to understand how to use these muscles, because improper use can lead to a variety of different health conditions. On level ground, we are not using glute extension significantly. The glutes fire eccentrically during loading response to decelerate the flexion of the forward hip that occurs after heel contact. EMG studies show the glute max stops firing after the forefoot hits the flat position. This means the glutes are not powering the swing through portion of gait. The swing through is powered by the psoas muscle, in conjunction with the other core muscles and muscles in the legs. The glutes become significantly more active when we begin walking up a slope, even a small one. In this circumstance, the glutes are required on the rear leg to push the body forward during loading response. After the forward foot hits the flat position, we switch to psoas flexion. This pulls the lumbar spine forward, triggering the rise of the body to a standing position on one leg. This movement is aided my the knee extensors and ankle dorsiflexors. The movement pattern here is identical to the movement used during the swing through on level ground. Because of the slope, the movement results only in a standing position, not a full swing through. The glutes must then be reengaged to complete the swing through. Link to video on The Psoas, the Most Underrated Muscle in Walking https://youtu.be/N3srQR8fgAQ Improper use of the glutes can lead to leaning forward and heavy heel strike. It can also result in an anterior pelvic tilt and exaggerated arch in the lower back. Improper use of the psoas muscle can result in duck foot walking and posterior tilt of the pelvis. To see the full video on psoas function, you can click on this link. Unfortunately, I have not been able to find any existing EMG research on the use of the psoas muscle. The core muscles have largely been ignored in research on walking technique. Visit my website: https://www.movementsphere.com/todd-martin-md This video is part of The Walking Code by Todd Martin MD. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

The psoas muscle is the most overlooked muscle in walking. The psoas is one of your core muscles, connecting your upper body to your lower body. The psoas flexes the unweighted leg and pulls the spine forward when the leg is weighted. It is known to be critical in maintaining upright posture, but its contribution to walking is largely ignored. In most EMG studies on muscle use in gait, the psoas is not even measured. This is based on the assumption that the muscles in the legs control walking and the torso and its muscles are mere passengers. This is incorrect. The psoas muscle on the side of the standing leg helps pull the torso forward to trigger the swing through. After the heel contacts the ground, the same side psoas contributes to pulling that leg forward. People tend to think that the glutes are pushing us forward. But we know from the EMG studies that the glute extensors are inactive at the initiation of the swing through. They are not pushing the body forward. Visit my website: https://www.movementsphere.com/todd-martin-md This video is part of The Walking Code by Todd Martin MD. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md 00:00 Introduction 00:30 Anatomy of the Psoas 00:48 Function of the Psoas 01:53 Psoas function in walking 03:00 Incorrect use of the psoas 04:49 Psoas function exercise Proper walking technique is essential to good health. It maintains proper spinal alignment and weight distribution over the joints. This minimizes wear and tear on the spine, knees, ankles, and feet. The psoas muscle coordinates with the other core muscles to guide every step. They determine how we walk and where we walk. Watch the Walking Code lessons on this channel to help perfect your walking technique. Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk: Is the Core Just a Passenger or is it the Driver. The most up-to- date text books on walking technique refer to the HAT (Head, Trunk, and Arms) as the passenger unit because they "do not directly contribute to the act of walking." This is completely ridiculous, but it passes for the state-of-the-science. I believe this is why so many people on YouTube are putting out their own theories on how to walk. If science is clearly incorrect, and in this case it is, it leaves the door open for rampant speculation on alternative theories for how to walk. These include the idea that we should walk with our forefeet first, or we should turn the feet out when walking on flat ground or going up and down stairs. Many YouTube instructors are recommending a dramatic lean forward at the waist when walking up stairs. Other people recommend we should have a significant up and down bounce. Another recommends the feet should be moving side to side like a snake. All of these recommendation fly in the face of what we know about waking technique from the "science", but if you can't trust the science to be correct about the use of the core, it could be incorrect about anything, and how do you judge. Visit my website: https://www.movementsphere.com/todd-martin-md This video is part of The Walking Code by Todd Martin MD. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md In this video, I am going to discuss why the core is not a passenger. Not only does the core (trunk) play a direct role in the act of walking, it plays the central role. The core determines how you walk, what direction you walk, how fast your walk, and precisely what your arms and legs do when you walk. If you use the core incorrectly, you walking technique will be incorrect, and your posture will also be incorrect. This is very harmful for the health of the back, hips, knees, ankles, and feet. Incorrect torso use can lead to duck feet, posterior pelvic tilt, leaning forward, heavy heel strike, and a host of other harmful walking problems. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching J

Forefoot Strike vs Heel Strike Walking Debate with Mark Hendriks from Grown and Healthy vs Todd Martin MD from The Walking Code. This debate was put together and moderated by Jared K from Primal Health and features two of the most prominent voices on YouTube on the subject of optimizing health by improving walking technique. Almost everyone walks heel first, but there is a growing number of people advocating that forefoot first walking would be the more healthy and natural way to walk. The Grown and Healthy Channel is the most recognized voice advocating for forefoot walking as the healthy alternative to heel strike walking. He debates Todd Martin MD, who also recognizes the health hazards of poor walking technique, but believes the solution is learning how to walk properly with a heel strike, not changing the nature of walking from the way it has always been practiced by virtually everyone on earth for millennia. Joint the debate by leaving a comment. Let us know your thoughts. This is an unedited debate. I will be posting shorter clips with some additional rebuttal in the near future. I greatly appreciate Jared for setting up this debate. I believe the different and contradictory messages offered on YouTube can be very confusing for people trying to improve their walking technique. Thanks to Mark from Grown and Healthy for participating in the great discussion. Both participants are very knowledgeable, but have come to different conclusions regarding the solution to the problems of poor walking technique that lead to a variety of medical conditions, like plantar fasciitis, fallen arches, bunions, hammertoes, knee pain, hip pain, and back pain. Please enjoy the debate, click the like button, and subscribe to the channel. @GrownandHealthy @ToddMartinMD @Jaredkprimalhealth Visit my website: https://www.movementsphere.com/todd-martin-md This video is part of The Walking Code by Todd Martin MD. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Duck-Foot walking and Anterior Pelvic Tilt Discussion and Analysis. In this video I will discuss principles of body movement and how failing to apply the correct principles can lead to common problems like duck-foot walking and anterior pelvic tilt. Many people believe that issues like muscle tightness or weakness can result in issues like duck-foot walking, but far too many healthy people have this issue for that to be the case. Duck-foot walking and anterior pelvic tilt in most instances are habits that develop when people unconsciously apply the wrong principles to their movement. It is possible for this to result in muscle dysfunction in the long run, as imbalances develop over time, but I believe the origin of the issue is in the pattern of movement, not in the ability of the muscles to function properly. I will spend most time discussing duck feet, and to a lesser extent, anterior pelvic tilt. I will discuss principles of Tai Chi, like waist rotation, coordinating upper and lower, and avoid double weighting, and show how misapplication of these principles can lead to duck feet as well as anterior pelvic tilt. To correct the problem, you must understand what is at the root of the problem. If we focus our energy on strengthening and stretching muscles as the solution, we will miss the real cause and fail to solve the problem. Understanding the principles of movement will help you walk properly. These problems are much easier to prevent than to correct once they have been in place for a long time. I am hoping to bring awareness to these issues so people can avoid falling into these movement traps in the first place. For those of you who already walk with duck feet or with an anterior pelvic tilt, there is still hope, but it will require work to correct the issues. 00:00 Introduction 01:55 Principles of Movement 07:00 Waist Rotation 09:15 Avoid Being Double Weighted 14:08 Compensations for Being Double Weighted 16:15 Duck Foot Positioning 19:50 Anterior Pelvic Tilt This video is part of The Walking Code by Todd Martin MD. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Improve Your Walking Coordination. Basic walking technique tips to improve your posture and walking coordination. Use you core properly to perfect your walking technique. Improve your conscious coordination by learning to transition from forward walking to backward walking. Most of us walk mindlessly, repeating movement patterns that we adopted at a very early age, with little knowledge of what we are doing. You can improve your conscious movement by practicing the proper technique for walking both forward and backward. Since we do not commonly walk backward, most people have not ingrained this movement pattern in their body memory. Learning it can reinforce good movement patterns and correct bad movement patterns. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Posture: Lightly Float Up the Head Eye Gazing Forward Keep Your Shoulders Back and Down Keep Your Pelvis Level Keep Feet Facing Forward Walking: The Arms Swing forward on the side opposite the swinging leg Place the Heel Lightly using rotation of the upper waist Change weight and shift forward by tucking the lower abs Swing through by lifting forward with the hip muscles Mantra: Turn-forward with the upper waist on the side of standing leg to place the heel Tuck-with the lower abs on the side of the standing leg to shift the weight forward Lift-with the hip muscles lift the body forward Walking Backward: The Arms Swing Forward on the same side as the swing leg Place the ball lightly using rotation of the upper waist Change the weight and shift back by tucking the lower abs Swing through by lifting forward with the hip muscles-the upper torso rotation with this results in a backward swing through Mantra Turn-forward with the upper waist the side of the swing leg to place the ball Tuck-with the lower abs to shift backward Retreat-by flexing the hip muscles to swing through backward 00:00 Introduction 01:20 Posture Tips 03:15 Arm Swing 05:10 Heel Strike 05:30 Weight Change 06:08 Swing Through 06:24 Walking Mantra 07:10 Walking Backward Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

In this clip of my mindful walking mantras video, I review the core movement patterns and verbal mantras for improving your technique for walking up stairs and down stairs. Walking up stairs can cause pain in the back and the knees when not done correctly. The mantra in this video will give you verbal cues to assist with proper technique going up the hill. Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Mindful Walking Mantras-Conscious Walking Uphill and Downhill. This is a clip from my mindful walking video. In this clip, I review the core movement patterns and mantras for walking uphill and downhill. These movement patterns differ from walking on level ground. The goal is to keep vertical posture when walking both uphill and downhill. When walking downhill, it is important to walk in a way with little impact on the knees and other joints. You will learn how to do that in this video. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Mindful Walking Mantras-Conscious Walking on Level Ground. This is a clip of my mindful walking video, reviewing the verbal cues we can use for walking forward on level ground. These verbal cues help you use your core in the correct sequency of conscious movements that ensure vertical posture, and aligned spine, and minimal impact on the joints. In the full video, linked here, I review the mantras for walking uphill, downhill, up stairs, down stairs, and turning. Forward Walking Mantra Turn-To Place the Heel, turning from the upper waist on the side of the swing leg Tuck-Using the lower abs on the side of the heel placement to control the lowering of the forefoot Lift-Lift from the hip to initiate the swing through Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join