How to Walk Correctly-Core Awareness Improvement with the Inner Circle Walk

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