3 Exercises to Fix Your Walk with Todd Martin MD

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4 years ago
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These 3 exercises will help to improve your walking technique, your balance, and your understanding of your core movement. If you have pain in your back, hips, knees or feet that was not caused by an injury, you probably are not coordinating your body correctly. These exercises can fix that for you.

00:00 Introduction
00:21 1-Lower Ab Rotation
03:43 2-Argentine Tango Lapiz
07:26 3-Travel Forward and Back

Exercise 1: The lower ab rotation will help you feel the transfer of weight from one leg to the other. This is a gradual process of engagement of the lower abs on one side, then the other. They do not activate on both sides at the same time, which would result in over-tucking of the pelvis. It can also result in sway back. When the weight is transferred to the forward leg, all that is needed to take a forward step is to flex the forward leg hip. This hill help pull the body forward.

Exercise 2: This is called the Lapiz, which is a movement in the Argentine Tango. We have to alternate movement of the upper torso, then lower torso, then turn them both back to finish. This will teach you balance and how to coordinate the smooth movement of the core, which directs the legs. The swing leg hip remains flexed the entire time as we circle the leg.

Exercise 3: This movement will travel forward and back. Don't rise as you perform the movement. This is a great exercise in the invisible rotation of the core which is necessary for each part of the movement. I did not go into detail to describe the core movement in this exercise so as not to overwhelm. If people are interested, I can go into detail on this exercise in a future video.

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