2 BAD AND GOOD MOVES WHILE WALKING TO AVOID SPINAL PAIN:
- BAD MOVE: Forward Head Walk
Looking down at the ground directly in front of you while walking will pull you into this alignment. This bad move may simply be a habit, but it will tend to become exaggerated whenever you are tired, ill, depressed, cold or stressed. A depressed chest often occurs along with a forward head alignment. The sternum, which is the front bone of the chest, is in a relatively lowered position. This results in poor ventilation, and decreased endurance may result.
- GOOD MOVE: Head/Chest Float
While walking, occasionally take in a cleansing breath and feel how the urgently expands and lifts you are inside your lungs is helium. As you walk, feel how the air gently lifts the weight of your chest up and off your abdomen and pelvis. Allow your head to float up tall and level.Imagine that your head is a helium-filled balloon-feel how it can float up off the neck, and feel the decrease in muscle tension and compression around the neck.
- BAD MOVE: Floppy Walk
This walking tendency is characterized by wobbling and extraneous movements of various areas of your body. It generally occurs when there is a tendency for joint/muscle instability, which results in too much movement. This can result in pain in numerous areas, especially the neck, low back, and pelvis. This type of walking pattern is usually associated with an increase in the spinal curves and a decrease in strength.The water in the pelvic and head bowls is flopping around due to tipping and tilting of these areas as you walk.
- GOOD MOVE: Impose Calm/ Stable Walking
Imagine that your pelvis and head bowls are 1-2/3-4 full of water. Walk in such a way that the water stays relatively level and calm. Think of keeping the water“tranquil”-limit extra movement of the pelvis, and keep your head from tipping forward and/or off to the side as you stride. If you tighten up anywhere, it should be a gentle lifting motion (up and in) of the lower abdominal and buttocks muscles to keep the front of the pelvic brim up, level, and stable.
Don’t allow much twisting between the various body blocks; that is, keep the front of your face, chest and pelvis relatively stable and facing forward.
Think of walking more quietly and smoothly by using the muscles of your feet and legs. As you continue walking, think about how stable and smoothly you are moving.