Todd Martin MD

Mindfulness walking mantras to help improve your walking technique, improve your alignment, and protect your joints. Mindfulness is a process of applying intense focus on your senses and awareness of the activity you are performing, such as breathing. Mindfulness movement applies this awareness to movements of the body. Common mindfulness movement activities are Tai Chi and Yoga. Walking can also be performed with mindfulness if we have the tools to understand how we are controlling our bodies. In this video, I review how we control our bodies using a finite number of neurologically ingrained patterns common to all humans that make it possible for us to walk upright on two legs. I review the specific patterns for most common walking scenarios, including walking forward on level ground, walking uphill and downhill, walking up stairs and down stairs, and turning in a circle. I provide you mantras, or verbal cues, that you can use in each scenario to bring these movements from your subconscious body memory up to your conscious understanding. When you move with conscious understanding, you will be able to keep your spine aligned, get your weight properly distributed over your joints, and reduce wear and tear and potential injury. 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 03:38 Patterns of Core Movement 12:44 Walking on Level Ground 15:45 Walking Uphill 17:58 Walking Downhill 22:20 Walking Up Stairs 24:30 Walking Down Stairs 28:50 Turning Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Walking can be a powerful form of moving meditation. When done with true consciousness of the movements performed, it can be as beneficial as yoga, tai chi, or other mindfulness meditations. In mindfulness meditation, we create an intense sense of awareness of our senses and our feelings in the moment. The focus can be placed commonly on things like breathing or specific imagery When applied to moving meditation, this intense awareness is of the movements we are performing. Most people walk mindlessly, with little to know awareness of the details of what they are doing. This is why so many people develop bad walking habits that lead to physical problems such as back pain, knee pain, arthritis, plantar fasciitis, and a host of other conditions related to poor walking technique. In this video, I begin a series of Mindfulness Walking Mantras. The mantras are verbal cues to the specific movements of the core we use during walking. I have developed these mantras to help you increase your awareness of your center and how all of your movement flows from this area in specific patterns with specific timing. There are two mantras shown in this video, one for walking forward on level ground and one for walking uphill. Forward Ground: Mantra-Turn, Tuck Lift Turn represents rotation of the upper part of the waist. We turn forward on the right to place the right heel and turn forward on the left to place the left heel Tuck represents rotation of the lower waist, or lower abs. These muscles function to tuck the pelvis and rotate the pelvis toward the activated side. As soon as the heel touches the ground, we tuck on the same side to begin shifting the weight and spine over that leg while shifting the body forward. The tuck is completed when the forefoot finishes lowering to the ground. Lift represents the movement that initiates the swing through, separating the rear foot from the ground and beginning the process where it swings forward. Lift uses a pulling action from the front of the hip, or hip flexors, to pull the body forward. This motion ends when forward foot reaches its maximal amplitude of forward swing, before the heel comes down. Turn-At the end of Lift, we engage the turn on the next side to bring that heel down and the process starts over. Walking Uphill Mantra-Turn, Tuck, Lift, Push Walking uphill requires a slightly different pattern of movement. Turn-The turn is the same as for forward walking, and brings the heel down. The difference when going uphill is that the rear hip will be extending from the glutes right before the turn. On level ground, the rear hip is pulling from the hip flexors, not pushing from the hip extensors. Tuck-The tuck is also the same, helping to shift the body weight over the forward standing leg. Again, the rear hip needs to be in extension for this to work. Without hip extension, the body cannot rise up the hill. On level ground, where we are not working against gravity, we do not need hip extension. Lift-The motion of Lift is performed the same way on level ground as going uphill, but the lift will end in a standing position, not ready to complete the step. The lift uses flexion of the standing leg hip, just as it did when initiating the swing through on level ground. Push-Represents the very distinctive movement when going uphill. Push will move the body forward from the stand position by extending the hip from the glutes. This completes the swing through portion of the step. Then the turn is started on the other side to bring the heel down, but the rear hip is now in extension, not flexion. This allows the body to move up against gravity. 00:00 Introduction 01:36 Level Ground, Turn, Tuck, Lift 04:38 Uphill Turn, Tuck, Lift, Push 07:05 Conclusion Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book 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

Barefoot Walking: Correct Stride Length and Reduced Heel Impact. Barefoot walking is gaining in popularity because it can produce a more natural walk with better connection to the ground. Transitioning effectively to barefoot or minimalist shoe walking requires walking with correct technique, stride length, and foot placement. Walking in heavily padded shoes can disguise many of the common problems people have with their walking technique. These problems become apparent quickly when we walk barefoot and can feel the impact of the heel on the ground. That doesn't mean heel strike is wrong. It means it needs to be done correctly. In this video I will explain how to do it correctly and show some of the common problems that lead to a heavy and painful heel strike. AVOID: Leaning forward Anterior Pelvic Tilt Over-Striding DO This: Vertical Posture Neutral Pelvic Tilt Place, Then Roll, Then Swing Through Reduce Stride to the Optimal Length When we walk correctly, the swing leg should reach a position hovering just above the ground before we bring the heel down. The motion to bring the heel down is a specific action of the core. There are some ways of walking which interfere with this proper function. Leaning Forward: Leaning forward causes a heavy heel strike, not just because of the lean, but also because it is associated with pushing off with the glutes. Instead of pushing, we should be pulling from the front of the hips to generate the motion of the swing through. It should feel like gliding, not pushing. Anterior Pelvic Tilt: Anterior pelvic tilt causes the heel to hit the ground without the opportunity to control the placement of the heel. This is a common posture issue that also affect walking. If you have an anterior pelvic tilt, you will notice an exaggerated arch in your lower back. You will also likely have difficulty transitioning to barefoot walking because it will be difficult to soften the heel placement. You will need to work on correcting the anterior pelvic tilt before you get too much into barefoot walking. Over-Striding: Another common problem is overstriding. This can come from bringing the heel down and changing weight in the same movement. This causes the heel to hit hard and also lengthens the stride. To correct this , you need to focus on placing the heel first, then as a separate movement changing the weight. The body should flow smoothly from one movement to the next, but they should not occur as the same motion. The mantra I use to describe this is turn-tuck-lift. The turn is from the upper torso that places the heel. Then we tuck with the lower abs to change weight and bring the forefoot down. Then he use the hip muscles to swing through. Then we start over again with placement of the heel. It is important to get this sequence correct. When you walk correctly, you should feet the weight over the heel-flat part of your foot before you begin to bring your heel down. If you notice your weight over the ball, you are probably over-striding. 00:00 Introduction 01:30 Gentle Heel Placement 02:28 Leaning Forward 03:38 Anterior Pelvic Tilt 05:17 Demonstration of Turn-Tuck-Lift 06:00 Over-Striding 07:19 Proper Weight Distribution Visit my website: https://www.movementsphere.com/todd-martin-md Get you copy of The Walking Code Ebook by clicking on the link below. This book can help you follow along with the videos and get a deeper understanding of the theoey of The Walking Code. https://www.movementsphere.com/the-walking-code-book Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Part 2 of How to Walk Properly-Getting Started gets right into the mechanics of walking technique. The first part of the full length video, which is linked below, deals with posture. How to Walk Properly-Getting Started distills my most important tips for walking with fluidity, confidence, and low impact on your joints. It also reviews good posture and some of the mistakes that lead to poor posture. This video is a perfect place to start for those new to my channel and for regulars who want a summary of some of the most important points I have made in previous videos over the last 5 years. This video covers basic posture and how to walk properly on level ground and in a straight line. I do not get into walking on hills or stairs or how to turn, which I cover in detail in many of my other videos. I also wanted to make sure to create a good summary video with good audio. I do not discuss the terminology of The Core Techniques in this video, opting to keep it simple for new people to the channel. For those of you interested in going deeper into the theory of The Walking Code and The Martin Movement System, you can start with The Martin Movement Method playlist, which I will link below. This series of videos will help you understand the full system, which can be applied to many other movement related topics, not only walking technique. This video discusses the important tips of proper posture: Elongating the spine, keeping the shoulders back and relaxed, leveling the pelvis, maintaining proper weight distribution over the feet, and keeping the feet facing forward. I talk about common posture problems such as slouching, anterior pelvic tilt, and leaning forward, and explain how these problems stem from improper use of the core muscles. In the walking technique portion I explain why we walk with the arm swinging in opposition to the leg, referred to as cross crawl. I explain how to place softly on the heel and then change weight with reduced impact. I explain how to avoid over-striding. I explain how to avoid heavy heel strike. I explain how to avoid leaning forward when walking. I briefly review the use of the three elements of the core, including the upper waist, the lower waist, and the hip actions. I describe the rules of proper core movement necessary for proper posture and walking which I define in The Walking Code. These rules I have developed from analysis of the foundational teachings of Tai Chi, which show us that all functional whole body movements are guided by the core, or waist and hips. The movements of the arms and legs are determined by the movement of the core. This is ignored in most instruction about walking, where the sole emphasis is placed on what happens in the legs. How to Support the Channel: Hit that Like Button, subscribe to the channel and leave comments. Share this information with friends and family. Show your support by hitting the Join button and becoming a member with a monthly subscription or by clicking the Thanks button for a one time donation. Get you copy of The Walking Code Ebook by clicking on the link below. This book can help you follow along with the videos and get a deeper understanding of the theoey of The Walking Code. 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 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 Walk Properly-The Walking Code Channel Trailer. This video is an introduction to the channel for new viewers and will show on my channel page. From this video, you can move directly into the full walking technique and posture video by letting the playlist run or by clicking the link. There are many videos on the channel, and this can provide a quick intro point so you do not get lost. Walking Code Getting Started Playlist https://youtube.com/playlist?list=PLF2v-baAV4mB97G2p-8lhEW4DVFP05vCM 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 walk properly, weight change exercise. This is exercise 1 of 3, looking at the several phases of proper walking technique. In this exercise, the focus is on shifting weight from one leg to another while in a standing position. This requires use of the core, including the upper waist, lower waist, and the hip muscles. This exercise can also help with your posture. 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 walk properly, swing through exercise. In this video I show an exercise that will help you perfect your weight changing technique and then the initial swing through technique. You will be able to practice how to use the core, including the upper waist, the lower waist, and the hip joints. This is exercise 2 of 3. In the next exercise, we will look at the heel placement. 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 create proper, dynamic weight distribution over the feet when standing and walking. Joint health is maintained be keeping proper weight distribution over the feet. Weight distribution is affected by posture and walking technique. Variations from proper posture and walking technique can shift the weight distribution too far to the inside or the outside, increasing stress on the joints, leading to early wear and tear. Weight distribution can also be too far forward or backward. People who have pain under the kneecap (patellofemoral syndrome) often have their weight distribution too far forward, especially when going up stairs. Weight distribution is controlled in the core. In this video I am going to focus on the proper location of weight distribution. If you think you may have an issue, watch the walking technique videos on the channel to help. Visit my website: https://www.movementsphere.com/todd-martin-md Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Strengthen your glutes and your root (lower abs) with these four exercises which will strengthen the muscles while helping improve the coordination of your core muscles. These functional exercises will help with your walking technique and with climbing stairs with better balance and less strain on the knees. For these exercises you will need a staircase or a step stool. The exercises with train your gluteus medius, your gluteus maximus, and your calf muscles. Exercise 1: Single Leg Balance on the Step Exercise 2: Rising and Lowering to the Ball Exercise 3: Rising and Lowering to the Flat Foot Position Exercise 4; Reach Back with the Swing Leg then Lower the Body 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

Masculine walking style and technique, looking at Indian actors Salman Khan and Sanjay Dutt and actor Idris Elba. The walking style I am going to demonstrate and analyze in this video, commonly seen with some male actors, has a very masculine appearance. Please leave me a comment after watching. The style of your walk can have a lot to do with how people perceive you. Your style can appear confident or timid, open or closed off, masculine or feminine. Many walking styles can also lead to health issues because they cause misalignments of the spine and other joints or increase impact forces on those joints. All walking styles are determined by how you use your core. The Walking Code is my system for analyzing functional body movement, and I apply it to this masculine style of walking so you can see how it is done, and potential problems it can create. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book Salman Khan and Sanjay Dutt are Indian actors who epitomize this masculine walking style. I did a previous video on Sanjay Dutt, so I am going to focus in this video on Salman Khan. Their styles are very similar. I also will briefly look at the walking style of actor Idris Elba because it shares some characteristics of the masculine walk but has one very important difference. The difference is Idris Elba walks with duck feet, where the feet are turned outward. Salman Khan walks, usually, with his feet facing forward. The key features of this walking style are: -A visible side to side tilt of the shoulders with each step -A slower pace than a standard walking style -The palms of the hands will face backward instead of facing the side of the thighs, as they would with a standard walking style. I believe that male actors may walk with this style because it moves at a naturally slower pace than regular walking. This would allow actors to have more time as they walk toward the camera. Get a copy of your Walking Code Ebook by clicking here. Visit my website: https://www.movementsphere.com/todd-martin-md 00:00 Introduction 00:54 Normal Walking Style 02:25 Feminine Walking Style 03:06 Masculine Style Demonstration 03:50 Masculine Style Description 05:30 Technical Analysis 08:28 Idris Elba Walking Style 09:00 Duck Foot Walking Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

In this episode of my walking technique fact check, I examine the notion that we should forcibly push off with the toes, or big toe more specifically. This is a common recommendation which you will see in several YouTube videos. It is a recommendation which may be misleading and lead to walking incorrectly. It may also lead to pain in the big toe from the unnecessary stress. When we walk, there will be a point where only the toes of the rear foot will still be on the ground prior to swinging forward. This is where we are being told to push off with the big toe to propel the body forward. If you think about it, does it make sense for you to push your big to backward at the very moment the leg is starting to swing forward? It does not. This is natural in running, which is a different technique. When we run, the body is propelled off the ground, and the foot moves backward temporarily as the body lifts into the air. Only later does the foot begin to move forward. When we walk, the toes begin to swing forward immediately after leaving the ground. There is no way the can be both pushing back and moving forward in the same instant. When people try to toe off, the result is a bouncy motion. You will see in the linked video recommending toe off that the instructor advises that you should indeed be bouncing up and down with your head noticeably moving up and down. This is not correct, but at least he is consistent. We should not bounce up and down. Walking should be smooth and effortless, with no need for pushing. The confusion comes from the fact that the ankle does plantarflex, pushing down, but not at the point where the toes leave the ground. The ankle plantaflexes between the time the rear heel lifts up and the forward heel comes down to the ground. As soon as the heel contacts the ground, the plantarflexion of the ankle stops and the active work is taken over by the forward leg. This allows the rear leg to swing forward in a completely relaxed fashion. During the time the forward leg foot is lowering to the flat position, the rear ankle is passive. Even during the time the rear ankle is plantarflexing, you do not need to try to push. This movement is a reflexing action controlled by your reflexes. The focus when walking should be on the proper use of the core muscles. The knee and ankle actions are both reflexive. In the same way you do not need to think about flexing the forward knee after the heel hits, you don't need to think about plantarflexing the rear ankle. If you try to move it, you are likely to move with the wrong timing. That is why our reflexes take care of these actions. Here is a link to a video telling you to make sure to toe off and that we should have an up and down movement of the head. https://youtu.be/B9jt4d_828g Here is a video of mine with more detail of the proper ankle action. https://youtu.be/YL5leDUYYLA 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 Walking Technique Fact Check #3 I will look at the claim that forefoot first walking is the most natural way to walk, and that people currently walk heel first only because of heavily cushioned modern footwear. The further claim is that heel strike walking is by its very nature harmful to the joints. The argument usually hits several points which are all sound legitimate but are really untrue. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book My video with full discussion of forefoot strike https://youtu.be/QdNAH_bLbAk Popular Youtube video advocating forefoot walking as the natural way to walkl Link to How to Walk (Response to Bob and Brad) In-Depth https://www.youtube.com/watch?v=bGST6h3yhJE Major Points 1. Heel striking involves putting on the breaks with a locked knee: Answer: No one walks with a locked out knee. The knee flexes instantly after placement on the heel with not even a slight breaking action occurring. 2. There is no shock absorption when landing on the heel. Answer: The flexion of the knee and roll to the flat foot position occurs in a controlled fashion which reduces the impact on the joints. 3. If people walked barefoot, they would very quickly realize that they cannot walk barefoot with a heel strike due to the pain it would cause. Answer: Most habitual barefoot walkers do walk heel first with no issues at all 4. Heel Strike doesn't use your muscles. Answer: Of course you are using all your muscles when you walk with a heel strike. But even it you were not, this wouldn't be a rational for forefoot walking. The goal of walking is not to use an many muscles as possible. The is to walk as efficiently as possible. If you could walk with no muscles, that would probably be the best. 5. Early man could not of walked heel first because of dangerous things they could step on. Answer: First of all, there were no abundant sharp objects during the evolution of early man. There was no glass, or needles, or other sharp man made objects. There was also no concrete or other hard manmade surfaces. People would have been walking on grass, dirt, and sand. Natural calluses would have easily deflected pebbles, branches, or prickly vegetation. Secondly, the forefoot skin is not less sensitive or vulnerable than the heel. 6. The heel is not designed to be landed on. Answer: The heel is the largest, most dense bone in the foot. It also has a significant fat pad underneath it which is evolved as a cushion. 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

Walking Technique Fact Check 3-Do we really push off with the glutes when we are walking? This is a claim made by most walking technique videos and assumed by most people, but is it really correct. Walking technique is a complex subject, and you will find many opinions from people coaching walking technique on YouTube that conflict with one another. In this series of videos I will break down some facts about walking technique and present them in a way where you can hopefully see for yourself what the truth is. You may be looking for Fact Check #2, but I haven't posted it yet. I went out of order. The glutes are used to extend the hip joint. People assume since the leg extends behind the body when walking that means the glutes are performing the action. We would assume the same thing about running. We use the powerful glutes to propel the body forward and off the ground, with the leg extending behind the body. But try running backwards. The leg moves in front of the body as we propel the body backward, yet we are still using the glutes. We can see from this example that whether the leg moves forward or back does not answer the question of what hip muscles are performing the action. It is much more complex than that. When we walk forward on level ground, we are not working against gravity. We are working with gravity. There is no need for the power of the gluteus maximus in this situation, We are really using the hip flexors, in front of the hip, not the glutes in the back . The sequence of rotation of the waist muscles determines whether or not we move forward or backward. When people try to use the glutes to push the body forward in walking, it results in a forward lean and hard impact on the heel. You will see this happen in many people when they try to walk quickly. They start to pitch forward because they begin to use the wrong muscles, the glutes. Some people do this in their normal walk, and this can lead to a variety of medical problems, like back pain, hip pain, knee pain, and foot pain. You will hear in many walking technique videos that we should try and squeeze the glutes, and this is proof that we are using them. But do this test. Flex your bicep to make your biceps tense. Now feel your triceps on the back side of the arm. They are also tensing. Squeezing a muscle simply means contracting it against the opposing muscle. In the case of squeezing the biceps, you are simply contracting the biceps and triceps against each other. There is no motion created. The same occurs when you "squeeze" your glutes when walking. You are simply contracting your hip extensors against your hip flexors, with no resulting motion. What motion you get is not the result of the squeezing, so you are not demonstrating anything other that the ability to create worthless tension. This is not how fluid movement works. When you are standing on one leg during gait, you can feel tension build on the outside, back of you hip, This is not the gluteus maximus pushing. This is the gluteus medius counteracting the force of gravity that would otherwise cause the body to drop sideways. This should not be confused with a pushing action of the gluteus maximus. YouTube video advocating squeezing the glutes and pushing off https://youtu.be/-fD2TSL2s7I More details from me on the use of the glutes https://youtu.be/TE3iklaDQpI https://youtu.be/RBCTbHrm9bg 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

Leaning forward to begin walking or climb stairs is something you will see recommended in many YouTube videos, but is this correct technique or not? Join me for the first of 10 Fact Check walking technique videos where I will look at common assertions from walking technique coaches on YouTube and help you figure out for yourself whether the recommendations are helpful or possibly harmful. I will link videos below that make the recommendations I am referring to. I will also link more detailed videos of my own that delve more deeply into each of the subjects. More lessons will be posted shortly. Many people find that walking leads to pain, either in the back, hips, knees, or feet. This problems can often be caused directly by poor walking technique. More and more people are recognizing this, and in the absence of widely available walking technique classes, people are coming to YouTube for answers. Unfortunately, there are so many conflicting opinions in these videos, and many completely contradictory to each other, that people are left to their own devices to figure out what to believe and what not to believe. With my background as a physician, dance instructor, and tai chi practitioner, I have developed a movement system that can help you understand the details of your walking technique. In this first fact check, I will be looking at the claim that we should lean forward "slightly" when we begin to walk and place with the weight directly over the landing foot. The idea is to reduce stress on your joints by avoiding landing heel first. You will also see many videos recommending leaning forward when walking up stairs. These are harmful recommendations that can lead to poor posture and poor walking technique. I will discuss why this is a poor recommendation. This video of mine goes into detail on how to prevent leaning forward. https://youtu.be/m0cBpNBTUNw Video advising to lean forward: https://youtu.be/2BfbiyIKnK4 at 4:46 https://youtu.be/VbKXUNWmMqk https://youtu.be/gzj4980UvzY 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

Every human learns to walk by first learning to crawl. But most of us forget the lessons learned by crawling and develop poor walking habits such as leaning forward or walking with duck feet. In this video I demonstrate how you can re-examine the way you crawl to improve you walking technique. The source of proper walking technique comes from our center, or core muscles. These core muscles activate in precisely the same pattern when crawling as they do when walking upright. Since we are not at the mercy of gravity in the same way when crawling, it is easier to master or correct your core mechanics when crawling. Then you can apply the same movements to walking. This can help with many common walking problems, including leaning forward, anterior pelvic tilt, heavy heel strike, and duck feet. Please leave a comment and let me know what you think. This video will help improve your balance, posture, and walking technique. I will show how to use your upper muscles, which are critical when walking. I will also show how to engage your lower abs properly when walking. I will also show how to properly engage your hip muscles when walking. The key to the waist muscles is moving with the proper timing and rotation. The key to the hips is to pull from the front of the hips rather than pushing from the back. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book 00:00 Relationship between crawling and walking 02:10 Crawling Demonstration 09:00 How to Correct Duck Feet 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

Improve your walking technique by practicing your walk with light dumbbells. This practice can enhance the neuronal connections between your mind, your core, and your arms and legs. This will help the timing of your movement, allowing you to walk more fluidly. It will also quickly point our any obvious mistakes like walking with your feet turned out (duck-feet), cross arm swing, or leaning forward. If you do have issues with the way you walk, practicing the timing I give you in the video can help you correct them. Please leave a commend and let me know how you like the exercise. Practice Tips: 1. Keep vertical posture with the eyes forward 2. Keep the shoulders down and relaxed 3. Level your pelvis 4 Keep the knees and feet facing forward 5.Move from your center 6. Avoid pushing 7. Avoid leaning Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book Improving your walking technique can keep your spine properly aligned and improve your posture. It will reduce stress on you back, knees and feet. Many causes of joint pain can be caused by poor walking technique, and most people do not realize it. Back pain, hip tendonitis and arthritis, patellofemoral knee pain, knee arthritis, plantar fasciitis, falling arches, and many other problems can be triggered by poor walking technique. If you develop one of these types of pain and it was not related to a specific injury, it is likely that your walking technique plays a major role. The only long term fix is to correct your walking technique. The Walking Code series of videos is designed to help you correct your walking technique. These videos are provided free of charge, but I do appreciate those of you who express your gratitude by joining as a member. This helps support the channel. 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

Synchronized marching exercises are often seen in the military. Marching can have many benefits for your walking technique. It will help strengthen and coordinate your core muscles. It will train your feet to face forward instead of the common "duck-foot" position. It will also help with proper foot placement and vertical posture. In this video I will show you a quick marching exercise your can do to help perfect your walking technique. I will show you where the pitfalls are and how to correct them. Get The Walking Code Ebook to follow along with the course and videos. 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

Top 10 Walking Technique Tips to show you how to walk correctly, how to walk with better posture, and how to walk with low impact on your joints. 1. Keep the Eyes Forward 2. Shoulders Back and Down 3. Relaxed Arm Swing 4. Move from the Core 5. Do Not Lean 6. Feet Facing Forward 7. Level the Pelvis 8. Gentle Heel Contact 9. Proper Footwear 10. Walk for Exercise Walking is an efficient way to travel and great for exercise, but doing in incorrectly can lead to pain and joint damage. Most people assume that walking correctly is a given, but it is not, and that is why so many people end up with foot, knee, hip, and back pain. The Walking Code is my system that teaches how to move properly from the core. In this video I review some of my main simple tips to get you started on the path to more fluid walking, more confident walking, and pain-free walking. Link to Full Version Video https://youtu.be/A1A9zwvvskw Walking is one of the most important things we do in life. We spend more time walking than most other activities except for sleeping. At least we should. Walking can help you stay fit, improve your blood pressure, and keep your weight down. Walking can also lower your blood sugar. If you walk correctly, you can walk without problems for your whole life. Many people do not walk correctly, and that can cause pain and disability. This video will show you the top basic tips to begin to understand how to walk correctly. You can start here and then watch the other videos on the channel to fine-tune your walking technique. You can subscribe to The Walking Code Course by clicking on the link in the video. This provides support for this channel, helping me provide more and better education to those people who need help with their walking technique. Supporting the channel by becoming a member or subscribing to The Walking Code Online Course will help me to continue to provide this content free for those who cannot afford to pay for it, but need it badly. To learn more details about how to walk properly, subscribe to the channel and watch all of my walking technique videos. This channel is the best source for learning how to improve your walking technique available anywhere. Learn how to walk properly. I believe that poor walking technique is an unrecognized epidemic that leads to all types of foot pain, knee pain, hip pain, and back pain, if people were educated early on how to walk properly, before problems begin. Help me share this information with as many people possible. You will be doing the world a great service. This video is shot in Balboa Park in San Diego. Scenes include The Alcazar Garden, which is shown in the opening shot. You will also see The Old Globe Theater and the square outside of it. I also shot in The Desert Garden in Balboa Park. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book More Books By Todd Martin https://www.movementsphere.com/todd-martin-books The Physician in the Lime Green Sneakers-Cozy Mystery Novel The Spirited Woman-The Art and Poetry of Todd Martin MD Art and Accessories by Todd Martin https://www.movementsphere.com/todd-martin-art If you have been enjoying the channel, help support this work by clicking the join button and becoming a member. You can also go to my website, linked below, and buy the Walking Code book to help you follow along in detail with my program. 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

In Part 2 of Walking with Confidence and Intention, I will look at how to apply intention to different movements by using the Core Techniques. Please watch Part 1, linked below, before watching Part 2. All of our movements when standing on two feet require continuous coordination of the three elements of our core, including our upper and lower abdominal muscles and the muscles that activate our hip joints. If this coordination was random, it would be difficult to move with fluidity, but it is not random. There are a finite number of specific patterns of core movement that we use to perform most all of our activities. This is one of the foundational principles in Taii Chi. There are 8 fundamental energies, and I believe these relate to patterns of core movement that we learn to use subconsciously. If we can learn to use these patterns consciously, we can improve the way we move and reduce the risk of developing incorrect patterns of movement that cause misalignments in the body and add stress to the joints. In The Walking Code, I define these 8 patterns of movement so they can become conscious. In this video, I will review 3 of the 8 patterns of movement, Push, Reach, and Retreat. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book 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

Learn how to walk with confidence and intention. Intention is how we use our mind to direct the body to perform a particular movement. Walking with confidence and fluidity requires having the proper intention. The proper intention will allow you to walk effortlessly with minimal impact on the joints. People often do not have the correct intention required for proper walking technique. This leads to poor walking technique, lack of confidence, and often harmful strain and impact on the joints. For most people, their intention with walking is subconscious. They are repeating movements ingrained in their body memory with no consciousness of what they are doing. This makes it very difficult to refine or correct problems. In this video, and all of my videos, I help you make your intention conscious and fully under your control. This will allow you to refine your technique so that you feel like you are floating and in complete control of every movement. This video will teach you how to walk properly. It will teach you how to place you feet when walking with low impact. It will show you how to change weight with proper alignment. You will learn how to do this using your core, and without using force. Make sure to leave your comments. Let me know what other videos you would like to see. Leaving comments will help these videos get in front of more people. Find your Walking Code Ebook and other books at my website linked below. 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

Pose Method Running Analysis. One of the hardest things to understand in Pose Method is the lack of any need to push with the legs. Do we really only need gravity? Does this make any sense? Many people think so, and many people think that is crazy. In this Part 2 video I will analyze the “fall” from support in the Pose Method and compare the idea of falling with no muscles to the idea of pushing with the core. My analysis is based on my own movement system, The Martin Movement Method and The Walking Code. The Martin Movement Method defines the 8 fundamental patterns of core movement that we use in all our routine activities when standing on two feet. These 8 patterns allow us to interact with gravity without falling and without having to use valuable conscious brain resources. These patterns of movement are ingrained in our nervous system and most people operate without even knowing they are using them. But when we get the patterns wrong, this can lead to poor technique, but more importantly it can lead to injury. This could be with running but even with an activity like walking. I believe that much of the controversy about running technique comes from the lack of understanding of how we control our bodies from the core. When we try to explain movement with the actions of the legs alone, it is insufficient to explain many of the things that go on during running and other activities. This lends itself to people coming up with very simple sounding explanations, like in Pose Method and Chi Running. The simple notion of falling and letting gravity take you is very appealing. It is much more appealing that trying to understand 8 patterns of movement generated by three elements of your core. I don’t promise you that it will be easy. But I promise you it will be true. In the next part I will look at unweighting, or how we get the weight removed from the ground so the support leg can be lifted. I will discuss the idea of triple extension. The “fall” from support I say is really a push. This can be initiated when the leg is in the air, as one might do when sprinting. In this case the leg will land directly under the center of gravity. It can also be initiated from the support pose, when the leg is already on the ground, seen more in long distance running. I will show you two great examples of each, with Usain Bold and Eliud Kipchoge. Push is more than just a word. It is one of the fundamental energies of Tai Chi. When we Push correctly, we will move correctly from support. Push involves all three elements of the core, not just the legs. Push Core Actions Extension of the active hip Upper Torso turns away from the active hip Lower Torso turns toward the active hip Push Leg Actions Flexion of the knee on the side of opposite the active hip. Plantarflexion of the ankle on the side of the active hip Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book 00:00 Introduction 00:31 Falling vs Pushing 02:11 The core movements of a Push 02:47 Usain Bolt Push Initiation 03:19 Eliud Kipchoge midfoot strike 03:54 Hopping 05:26 Push exercise 10:15 Pulling is Really Pushing 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

Pose Method running has a lot of avid followers and detractors. This is part one of a deep dive into truths and fictions of Pose Method as viewed through the lens of the Walking Code/Martin Movement Method core movement analysis system. How can one methodology of teaching be seen by so many as complete nonsense while at the same time being adopted by organizations as big as CrossFit and the US military. Is Pose Method the gold standard for understanding how to run, or is it complete nonsense? People frequently ask my opinion of Pose Method because of my detailed movement system, which can be applied to most any activity. I personally think that the theoretical aspect of Pose Method is nonsense, but as with other movements that catch on like this, there are grains of truth surrounded by misuse of science. I am not just going to say what I think is wrong with the Pose methodology, but I am going to explain what exactly people end up doing when they think they are following it. In Part 1, I will introduce the subject and then detail my analysis of the "falling from support" component of Pose Method. 00:00 Introduction 02:10 Basic Pose Principles 04:39 Falling From Support 11:05 Usain Bolt Running Form 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

View San Diego Bay from the vantage point of a cruise ship, 12 stories above the water. This is a great way to enjoy all of the fabulous scenery the bay has to offer. I am on the Holland America Koningsdam, leaving for the Mexican Riviera. Great view of the downtown skyline, the Coronado Bridge with sailboats, the USS Midway Aircraft Carrier Museum, North Island Naval Air Station, Shelter Island, and Point Loma. Cruising out of San Diego is easy and fantastic. I highly recommend it. 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

Climbing stairs is a common cause of knee pain. In this video I focus on the most common problem that leads to knee pain from climbing stairs and I provide some simple exercises to help you fix the problem. When you learn how to coordinate your waist action with your hip action, you can walk up stairs with vertical posture, minimal effort, and no added stress to your knees. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book Basic Stair Climbing Tips 1. Keep the feet facing forward: Turned out feet cause the weight to settle over the inside of the foot, ankle, and knee. Over time this will wear out the connective tissues resulting in injury and degeneration. 2. Keep the posture vertical at all times: There is no need to bend over as you walk up stairs correctly. Bending over adds stress to the lower back and also distributes the weight unevenly over the feet. 3. After placing the heel on a step, then bring the forefoot down, then shift the weight forward and up (I will explain in this video), then push directly up with the forward leg hip. Shifting the knee too far forward when climbing stairs will cause knee pain. 00:00 Introduction 01:10 Three phases to walking up stairs 01:58 The problem phase 04:19 2 Exercises 07:29 Final 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