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Posture Correction Also Relieves Pain
The good news is that walkers can eliminate bad posture with a simple exercise and
with attention to what good posture feels like while walking. Perform this three times a
day, it can be done anywhere there is a wall.
Stand next to a wall with your heels touching the wall and knees straight.
Make buttocks touch the wall.
Make shoulders touch the wall - do not flatten them fully against the wall, but square
them and have them touch the wall at one level.
Make the back of your head, with chin level, touch the wall.
Hold this posture for a minute.
Raise your hand and tuck it between the wall and the small of your back. If there is
lots of space it shows that you have lordosis (too much S-curve). You want to work on
reducing that by flexing you lower abdominal muscles to draw the small of your back
closer to the wall.
Now step away from the wall and try to maintain this posture while walking around.
Repeat this three times a day. This is the posture you should try to develop for
walking.
Another way to check this posture is to think of a string attached at the top of your
head drawing you upright. Straighten up your body as if you are hanging from that
string.
To work on reducing the space at the small of the back, get a foam ball, such as a
Nerf ball, and place it there to squeeze back against.
Look Like a Winner
The long, upright body this exercise gives you will make you look pounds thinner,
more confident, and develop the right body mechanics for relieving lower back pain
and walking easier. I can't promise it will lead to promotions, compliments on your
appearance, and walking medals, but it is worth a try to look and feel great.
The backstroke arm circles or windmills will take your shoulders through a full range of
motion to "release" your shoulder tension. For those who work at a desk or computer
all day, it helps open up the chest to relieve the hunched-over posture. It gets your
arms loosened up so you will be able to use powerful arms in your walking, as well as
help relieve shoulder and neck tightness.
Stand up straight with good posture.
Hands loose, palms out.
Leading with your pinky, raise your left arm with elbow straight and circle it up over
your head and back around in a backstroke-like direction.
If you feel any pain, do not continue with this exercise.
Windmill 10-15 times on one side.
Now do the same with the right arm while the left arm rests.
To practice a full range of motion so that you are keeping the arm as close to the
body as possible, walk alongside a wall with the windmilling arm next to the wall.
Do the windmills as slow as you need to maintain a smooth motion. source
The good news is that walkers can eliminate bad posture with a simple exercise and
with attention to what good posture feels like while walking. Perform this three times a
day, it can be done anywhere there is a wall.
Stand next to a wall with your heels touching the wall and knees straight.
Make buttocks touch the wall.
Make shoulders touch the wall - do not flatten them fully against the wall, but square
them and have them touch the wall at one level.
Make the back of your head, with chin level, touch the wall.
Hold this posture for a minute.
Raise your hand and tuck it between the wall and the small of your back. If there is
lots of space it shows that you have lordosis (too much S-curve). You want to work on
reducing that by flexing you lower abdominal muscles to draw the small of your back
closer to the wall.
Now step away from the wall and try to maintain this posture while walking around.
Repeat this three times a day. This is the posture you should try to develop for
walking.
Another way to check this posture is to think of a string attached at the top of your
head drawing you upright. Straighten up your body as if you are hanging from that
string.
To work on reducing the space at the small of the back, get a foam ball, such as a
Nerf ball, and place it there to squeeze back against.
Look Like a Winner
The long, upright body this exercise gives you will make you look pounds thinner,
more confident, and develop the right body mechanics for relieving lower back pain
and walking easier. I can't promise it will lead to promotions, compliments on your
appearance, and walking medals, but it is worth a try to look and feel great.
The backstroke arm circles or windmills will take your shoulders through a full range of
motion to "release" your shoulder tension. For those who work at a desk or computer
all day, it helps open up the chest to relieve the hunched-over posture. It gets your
arms loosened up so you will be able to use powerful arms in your walking, as well as
help relieve shoulder and neck tightness.
Stand up straight with good posture.
Hands loose, palms out.
Leading with your pinky, raise your left arm with elbow straight and circle it up over
your head and back around in a backstroke-like direction.
If you feel any pain, do not continue with this exercise.
Windmill 10-15 times on one side.
Now do the same with the right arm while the left arm rests.
To practice a full range of motion so that you are keeping the arm as close to the
body as possible, walk alongside a wall with the windmilling arm next to the wall.
Do the windmills as slow as you need to maintain a smooth motion. source
Do you want to look 15 pounds thinner? Do you want to walk more fluidly and eliminate lower back pain? Do you
want to improve speed? Then you need to do some wall work.
Coach Martin Rudow showed walkers at the Annual NW Regional Racewalk Retreat how developing the right
posture can work wonders for walkers of any speed.
Sitting at computers, watching TV or standing in line can all contribute to bad posture habits, which in turn can
lead to or worsen low back pain, shoulder pain and neck pain.
Lordosis: Back curved excessively in an S shape - rear sticking out, shoulders too far back, head and stomach
thrust forward. For women, wearing high heels contributes to this posture. Some S shape is needed, but not too
much strains the lower back.
Hip-sitting: Weight carried too far back, when walking you look like that "Keep on Truckin'" guy.
Forward lean: Took advice from the 80's to lean forward when walking, but this advice meant to cure hip-sitters
results in most people leaning far too much forward.
Hunching over your shoulders: Sitting and working at a desk or computer most people tend to draw their
shoulders forward, so that their chest muscles don't get expanded.
Neck tightening: Many people carry stress by tightening their neck and upper shoulders, leading to knots and
pain.
There are cures for these, and a wall near you can help!
want to improve speed? Then you need to do some wall work.
Coach Martin Rudow showed walkers at the Annual NW Regional Racewalk Retreat how developing the right
posture can work wonders for walkers of any speed.
Sitting at computers, watching TV or standing in line can all contribute to bad posture habits, which in turn can
lead to or worsen low back pain, shoulder pain and neck pain.
Lordosis: Back curved excessively in an S shape - rear sticking out, shoulders too far back, head and stomach
thrust forward. For women, wearing high heels contributes to this posture. Some S shape is needed, but not too
much strains the lower back.
Hip-sitting: Weight carried too far back, when walking you look like that "Keep on Truckin'" guy.
Forward lean: Took advice from the 80's to lean forward when walking, but this advice meant to cure hip-sitters
results in most people leaning far too much forward.
Hunching over your shoulders: Sitting and working at a desk or computer most people tend to draw their
shoulders forward, so that their chest muscles don't get expanded.
Neck tightening: Many people carry stress by tightening their neck and upper shoulders, leading to knots and
pain.
There are cures for these, and a wall near you can help!