How to Circle Walk-Walking Improvement Exercise
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- Опубліковано 27 тра 2024
- How to Walk in a Circle-Walking Improvement Exercise. Practicing circle walking can help you walk more fluidly, with softer foot placement, and better balance. Learn the key points to proper circle walking that can be applied to your daily walking routine. You will learn how to keep more vertical, avoid pushing, and step with proper stride length. These tips will help reduce impact on your knees and feet and also keep your spine better aligned. At the end of the video I will describe the proper core rotation for circle walking. This is part of learning The Walking Code. The Walking Code teaches the 8 patterns of core rotation and hip action that we use for all of our daily activities done standing on two legs. This includes regular strolling, walking up and downhill, up and down stairs, circles walking, power walking for exercise, and much more.
00:00 Introduction
01:22 Vertical Posture
01:52 Pull/Don't Push
03:05 Over-Striding
06:00 Exiting the Circle
04:40 Arm Swing
07:00 Core Rotation
The new Walking Code Online Course is now available. This is the best course to learn proper walking and posture mechanics to help prevent poor alignment and wear and tear on your joints. Sign up now and take the first step to better walking technique and better health. www.movementsphere.com/the-wa...
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Vans Shoes: People often ask me about shoes. In most of my videos you will see me wearing my Vans shoes, usually in various colors. These shoes have no heel rise or stacking. There is also no manipulation in the arch. This allows me to walk in the most natural way possible while still wearing shoes. You can find the link to the vans in the video.
Hollyland Lark 1 Lapel Mic:
After shooting videos for 8 years, I have finally found a mic that is simple to use and very effective for outdoor filming. In this video, I am on Coronado Island, home to North Island Naval Air Station (remember Top Gun Maverick). It is also right across the Bay from the San Diego International Airport and the Coast Guard Station. In other words, it is really loud, and I am consistently impressed with how well the sound comes out in these settings. If you need a mic, this one is easy to use, easy to set up, and there are no cords. You can find the link in the video. - Навчання та стиль
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What exercise have you found the most helpful for your walking technique? Let me know.
I have to look down because my neighborhood sidewalks are uneven. One friend fell and broke her kneecap, another fractured a bone below knee after falling. Because of uneven sidewalks, raised .
Do you still look down if you are walking indoors, or in a mall, or in other locations without uneven sidewalks? Depending on the situation, there are times we have to look down temporarily,but those should be the exception and being done for a specific reason. If that is your default way to walk, then that is a problem.
Years ago, I learned how to walk for modeling. The stride is simply crossing over each foot. It forces the step to be slightly shorter and the hips to swing wider to accomodate the crossed step. Can you please tell me what this does to overall strength and alignment?
@@dorisparker811 If you are doing that walk for short periods while modeling, I don't think there is any harm. I imagine you would be wearing heels also. Heels alone are bad for the body if used frequently. Doing the model walk with accentuated hip motion is not going to be good spine alignment, but not an issue in short doses. I would not recommend that for a normal walking style.
Walking in a figure of eight
Another benefit of walking in a circle is, you don’t end up to far away from home! 😂
Pretty good.😀
Thanks
I always knew I was going to end up walking in circles. This is a wonderful insight!
Thanks
Circle back.
I’ll be in tandem with my Brain at last 😅
I agree with everything said here already. Learning that I am an overstrider, I lean forward, I push with glutes - NO MORE! A godsend to stumble on this pot of gold at 72 coping with mobility issues from too much sitting and years of walking incorrectly. Thank you Doctor Martin!
My pleasures
Yes, me too. Trying to walk in the circle
Glad you found the video.
Perfectly logical, anyone with knowledge of training horses will know working correctly in circles enables them to use both sides of their bodies,loosening their neck and backs improving rythem and of course muscles , essential for their wellbeing as well as their ability to function as working animals
Very interesting. Thanks
That's exactly what I was thinking, as a retired horse trainer.
Cool.
As I watched and digested this video, working my horse is the first thing I thought of too.
I was thinking the same thing. So I'm gonna start "self- lunging" lol. Tops 🎉❤
I value the clarity of this presentation. I was able to immediately try walking in a circle. I have arthritis and hearing loss. This therapy is accessible and helpful.
I'm very glad to hear that. Thanks.
Just learned something new! Excellent teaching and very clear. My walking has deteriorated since turning 70 but I am going to try this.
Excellent. Thanks
75 me too
Never use the word "try". Instead "I will". It makes one successful.
Great tip
As a physical therapist, I wholeheartedly endorse this technique! This technique is especially helpful with the earlier stages of Parkinson's Disease and Lewy Body Dementia. But, truly, is great for everyone. Posture and balance are key!
Awesome. Thanks
Overstriding leaner here. This was eye opening, thanks!
Glad it was helpful!
I love when something like this just pops up out of the blue. I lean, over stride and push with the glutes and would have never questioned that. I'm definitely going to practice these techniques because I do have pain in my hip flexors, piriform and psoas groups. Also, the sound quality in this video is incredible! No idea how you achieved that in the outdoors but 👍👍
Thanks. A good quality lapel mic does wonders these days.
Wow!
I Didn't Even Realize That I Needed To Know This!
Great Video!
Thanks!
Thanks. Most people are unaware of the importance of proper walking technique.
bravo, doctor for teaching people improved walking techniques. I have nothing negative to comment on here. however, I'd like to add that one doesn't need to walk in a circle to gain the benefits from improved walking techniques. I took a weekend course in ba gua and was very impressed with its circle-walking "mud-walking" technique, and so devoted 3 months of practice at it to develop my own skills because that 1st wkend DID something for my energy. After getting really good at mudwalking I adapted it for regular hiking and now find that with this new technique I feel more spinal energy flow with walking anywhere and anytime, without looking like a "MontyPythonesque" silly walker---- because mudwalking in public looks weird, but adjusting it slightly gets approx 70% of the same benefits of bagua circle mudwalking and it looks perfecting normal in public. but I personally wouldn't want to teach it. there are plenty of yt mudwalking videos to get you started. in essence it forces you to pay attention to your body structure as you walk that results in more spinal energy flow, and once you get good at it you can learn by yourself how to adjust your "center of gravity" as you walk, breathing from your lower abdomen, until you can FEEL the mud walking and adjust it slightly so that you look like you're walking normally.
@joeedley3936 Thanks. I agree. The most important thing is simply to be more conscious of your movement and generating it from your center. This is just one tool to bring some awareness.
This is brilliant, I teach people functional movement based on what I've learned from years of practicing martial arts and qigong. I'm going to adapt this, Thanks.
I am gad you liked it. Thank you very much.
Baguazhang practitioners walk The Circle and do The Palm Changes. I don’t know any personally but a martial arts school near my home advertises that it is taught there.
@@sevenstarsofthedipper1047 I am familiar with it. Bagua is like a cousin to Tai Chi. They are both based on the 8 Trigrams. The Walking Code which I developed is also based on the 8 Trigrams.
@@ToddMartinMD I am a long time Taijiquan student/practitioner.
So beneficial. I also believe this will be very beneficial for our brains! As a 76 yr old, I will be practising this. Tks!👍
It's good to see you slidin' and stridin',
movin' and groovin'
You're a shooting star that can't be stopped!
Thanks.
Aw man, what happened?! You were flowing and then lost it in the last line. How about last line, “You’re a shooting star that won’t stop truthin’!” 🎶😎
I'm struck by how this technique will actually give the core a workout, especially for people who have a relatively sedentary life. Thanks for sharing your expertise, and with precise directions.
Absolutely. I am glad you enjoyed it.
Thank you. This is something I can do indoors when the weather is too wet or cold.💚
Excellent
Excellent video! Wow, I tried it and it immediately felt better. I will practice this every day. I have scoliosis and, as I age, my posture is getting worse and I fatigue faster. This is a keeper. I come from Kinesiology and I get it. Thank you. These videos are so helpful.
Great to hear.
I too have scoliosis. Hearing "de-rotation", I immediately thought/wondered whether this could help de-rotate the rotation associated with my scoliosis. Sure enough! Walking clockwise or counterclockwise are two very different experiences for me. I have a curve to the right in my back. When I walk counter-clockwise, consistent with the curve, my arms swing, very coherent. But when I walk clockwise, my arms tend to swing together & it feels very awkward. Great! That suggests to me that doing this walk consistently may gently help to strengthen and straighten my spine.
@marthadahlen7237 That’s a very good insight. I think you may be correct.
@@marthadahlen7237same here... how good is this ?!
This is gold!! I am amazed at how detailed your breakdown of the movements is. So much information in one short video, well done!
Very glad you enjoyed it.
Interesting. I do this between sets. It helps me stay flexible during rest, helps me focus on posture and muscle tension. It just feels natural.
Awesome
Wow! You just explained so many things that happened to me when I had a bad right hip joint getting worse over time. By the end of 11 years I had a torn medius, wasn’t swinging my left arm, leaning forward, damaged or dis functional psoas. This one video explained so much of how I ended up after (and before) surgery. Thank you!😊
My pleasure. 😇
This is a very informative video, I am an over strider and have a tendency to lean forward. As a senior I am going to start practising your circle walking techniques Thank you
Glad it was helpful!
Simply brilliant !!
.a life saver ...god bless you for sharing this amazing yet simple technique with total strangers ...in normal parlance we call people like you angels ...god bless you again ...thankyou
You're very welcome!
We need more doctors like yourself. Subbed!👍
Many thanks.
Subbed and shared!!!
@evabrechtel4321 Thank you.
Great stuff Todd! I just spent the weekend teaching a two day CEU workshop to a large group of massage therapists on the foot and ankle including myofascial release to improve biomechanics of the ankle hinge,subtalar joint, and ball of the big toe. Would totally have given them this exercise if I had seen this earlier today 😊 I’m going to check out more of your vids for sure!
That is awesome! Thanks.
Thanks so much for this. I have recognized that I lean forward when I walk. Realize that because I naturally walk fast I lean forward. I have been trying to correct but having challenges figuring out what is correct. I like the idea that your exercises make it hard for me to do the wrong thing and also makes me more aware of body movement.
I am sure it will help. I used to walk the same way you do, so it can be fixed.
What a simple but awesome idea anyone can do daily! Thank you Dr. Martin!! 😊
Glad you like it!
This video was very insightful. First time on your channel. Early 50's. I've noticed I have lost a lot of strength within the last 5 years. This happened quickly.
Welcome aboard! There are lots of videos to help with mobility and strength.
Respected Dr.Todd Martin I owe you my thanks!!!Especially about the core rotation exercise!!!🌿
I am glad you are finding them helpful.
So glad I stumbled into your channel. I was born with hip dysplasia which was not diagnosed by the doctor. By the time it was discovered (because they ignored my mom telling them that there was something wrong- it was the ‘60s) I needed multiple surgeries, a body cast, etc. so I never “mastered” walking. I dislike it, I feel self conscious, and I avoid it. Well, now I am sixty! I live in a great neighborhood with a high walkability score and you are going to help me finally master this basic skill!
I hope the videos help.
❤🎉😮 Going in circles is a good thing -- who knew??!! 😜
Glad I found your channel, I think it will be helpful for me, thank you!! ❤️⭐😊😁
Wonderful!
'Walking the circle' in Bagua was something I came upon early in my studies of Chinese systems of exercise and I found it to be a great workout, meditation, and exercise in self refinement.
I highly recommend trying to step without the heel hitting first, using flat contact with the ground and see how it changes your state of consciousness, we don't even realize we send shockwaves up into our brain with our western style of charge-ahead walking.
I also found that shifting the direction my eyes are looking also enhances the effect of walking in a circle - when you begin, you might habitualize looking at your feet, but if you look at the horizon, your brain adjusts and you begin to trust your skeleton.
That's a lot more complex, so this is a good introductory exercise people can do without an instructor.
Heel lift and cushion in shoes encourage that heel first landing. It should become less severe without instruction when barefoot. Toe first walking is very important in reducing how much I keep re-injuring my bad hip.
@@DeniseSkidmore Heel first landing is normal walking, long before the invention of shoes. Heel lift and cushion in shoes does encourage people to heel strike too hard and in the wrong way. That is a part of the problem.
I watched myself walk on a video and was shocked-- I walk like an old lady! I mentioned this to a friend who said “You have always walked that way.” I stumbled on this video and after 5 minutes, I subscribed. It seems to be just what I need!
Excellent. Thanks
Another good one... Demonstrates excellent expertise in walking mechanics; and very well explained.
Thank you very much.
Thank you for this terrific tutorial. . I appreciate the number of hours you spent thinking it through. I immediately understand how it can help me get back to gracefulness.
You're very welcome!
If you have a revolving chair then you can rest one hand gently on the edge of the chair so if you are walking in a clockwise direction this would be your right hand and when you walk anticlockwise it would be your left hand, you can also walk backwards in either direction so when your right hands on the chair you are moving in an anticlockwise direction and when your left hands on the chair it's going to be clockwise. Practicing slowly following the rotation of chair will keep you moving in a perfect circle just make sure to count how many steps your taking in each direction so if it was thirty you would take thirty steps in each direction, this is helpful especially if you have had an injury the more you practice this your walking mobility will become more fine tuned and the movement of your entire body will improve, after a week or two of doing this two or three times a day just for five minutes you should notice a marked improvement. P.S Hope this is of some help to all you double jointed Rambo's out there.
Thanks for your added suggestions.
Thank you so much! I appreciate this video so much. I am very visual. I learned how to swim when I was a kid, but then I took swimming lessons as adult.
I noticed that I can copy whatever people show me. I was swimming incorrectly at first, but as the class continued The teacher used me as an example of how to swim correctly.
Kind of funny because you actually get a better workout if you don't know how to swim well. If you swim well you just kind of glide through the water at fast speeds.
Sometimes it's difficult to get to a good pool, so I have been doing a lot of walking lately. I very much appreciate this breakdown of how to walk correctly and the visual examples!
Very glad you enjoyed it.
Oh wow!! Will get on it now. Makes sense. Thank you! ❤❤
You're very welcome.
Who knew at 62 I needed to relearn how to walk! Thank you. I am definitely a leaner and over strider. I use trekking poles sometimes to remind myself to stand up straight.
The info on the channel should be very helpful.
I'm 70, and feel the same way!
Excellent
What great information! I’m so grateful to have come upon you - thank you Dr. Martin.
My pleasure!
You’re a great teacher, thank you.
You're very welcome!
Thank you so much for making this video!
You are so welcome!
Great, informative video, thank you!
My pleasure. Glad you enjoyed it.
Walking in a figure '8' comes to mind. And then Wah Lah - next video!!
So many people made the comment, I had to follow up.
Awesome video thanks Dr !!
My pleasure!
Very happy to have found your content today. Thank you for such stellar content!
You are very welcome.
Thank you, Thank you!
So appreciate you! Great information. 👏👏👏
You’re very welcome.
This is a GREAT video!! Thank you!
You are so welcome!
Thank you for the explanations.
You are welcome!
Omg this was sooo good. I've struggled w walking for years. I can run but walking always hurt my hip. I tried this and it works! I'm sending this to my trainers.
Awesome, thanks.
One thing I have found useful to maintain vertical posture when walking is to carry a pair of light dumbbells. Pull the shoulders back and swing the hands forward and backward.
I’ve tied that as well. Thanks
Wrist weights are good for this.
@@DeniseSkidmore Yes, but dumbbells have a much greater range of available weights allowing one to scale up. In addition they can help strengthen the grip and we know that grip strength is strongly correlated with longevity.
Excellent video and coaching.
Thank you.
Subscribed! Thank you from Australia!
You're most welcome.
This just popped up as a recommendation, and I’m so glad. As I’ve gotten a little older, I’ve noticed that I’m walking more and more like my mom. We both have large chests and shorter legs, and I think that contributed to the kind of awkward stuttering walk we’ve adopted. I just tried this out, and I haven’t felt so graceful in a long time! Thank you!
Amazing. I am glad you liked it.
I love this. I can also use this information for my Tai Chi training.
Absolutely. These are some of the fundamentals in transferring to empty stance. If you find this interesting as a Tai Chi practitioner, you may want to check out some of my other Tai Chi focused videos. I don’t do too many because most people on the channel are not into that, but I think there is very good information there.
Thank you, Dr. Martin.
You are very welcome
Nice! Than-you for making this video!
You are very welcome
Awesomeness! Thank you for sharing
Thanks for watching!
So glad to have stumbled across tis video! As I near 70, I am concerned with losing balance and good posture. Thank you!
Glad it was helpful!
This is fantastic! Thank you.
Glad you liked it!
Thank you very much.. Simple yet effective
You're welcome!
Wow, Dr. Martin!....thank you for this tip....
My pleasure
😮 me looking at the thumbnail and thinking this is a dance video. 😂😂 well there you go. Good info anyhow. Thanks for sharing.
I am glad you accidentally found the video.You aren’t the only one that thought this was a dance video.
Thank you, this was so helpful, I subscribed and I’m going to follow your walking properly series. I did the circle walk for about 20 minutes, and varied it towards the end by doing a figure 8 walk around my furniture, combining both clockwise, counterclockwise and exiting in one repeat of that pattern. I noticed a few things including that going counterclockwise was harder and that maintaining spatial awareness to avoid bumping into things while keeping a vertical posture required focus and mindfulness.
I am glad you found it helpful. It's a great practice.
Hell of a time for an upload I respect it lol great video
Thanks. Glad you liked it.
Very interesting! I’m going to give this a try.
Thank you for this!
My pleasure!
never knew this at all thanks doc.. You have a new sub ..thanx for being here
Glad to help
You made excellent points. I need to do them.
Thanks
Amazing how simple walking is an art form. The amazing human body and this wonderful man presenting it to us so perfectly
Thank you very much.
This is going to help me so much. Thank you
You're welcome
Thanks so much for this info. I think both I and my husband would benefit from this practice.
Excellent
This is WONDERFUL!!! I have a tiny yard and will do this!!
Excellent
This is so helpful. Thanks Doc
Glad it was helpful!
Wow. You learn something new and amazing about the body.
Excellent
Thanks for the upload I have work to do😊
My pleasure. You got it.
Very Good Doc. ‼️
Thanks
Thank you Dr. Martin very interesting we did know this. I usually walk in circle, now I know the correct way.
You are very welcome
So helpful!
My pleasure.
Great video thanks
Glad you enjoyed it.
Oh wow, thank you. I can feel it
Excellent. 😊
Great exercise and not much room, or any equipment needed to practice. One thing though, I’ve got some inner ear problem and just watching you walk in circles made me feel a bit dizzy..but that’s just me. Thanks for the great video.
You may just want to do one circle at a time
Great info!
Thanks
I never knew any of this! I always thought I had terrible walking form as I didn't lean forward, I pulled with my hips rather than pushed with my glutes, and I have a small stride. I've even recently tried to correct what I thought were my inefficiencies. So happy to discover that my walking form is actually correct. Cheers Doc!
Thanks
Perfect 👍🏻 Many thanks 🙏🏻
You’re very welcome.
Very interesting! I never knew that there was a right and wrong way to walk!!
That’s why half the older population is in chronic pain. Poor lifelong walking technique.
I didn’t even realize this is a thing, but it immediately reminds me of basic training and learning to march, but for a far better purpose. I often notice my military training when I walk, 20 years later. But I’m intrigued by this and now believe I can probably improve upon it. Thank you, sir 🙏
May the universe bless you.
Thanks. I think military people may be one of the very few groups who are ever given any instruction on walking.
Thank you!
You're welcome!
Hello Doc, it’s Charles Ramey from the El Mundo of Tango days. Glad to see you are doing the good work.
Hey Charles. Nice to hear from you. Thanks. Ive’s teaching plays a significant role in what I am doing now, may he rest in peace.
So cool. Thanks 😊
You’re welcome 😊
Very interesting video. Happy to say I think my walking style is healthier than I thought after watching this 😂 I used to teach at a pretty rough high school and taught myself to walk without slouching forward to force my shoulders back and make myself more of a physical presence. I tried leaning forward and pushing with the glutes and can immediately see how uncomfortable that was. Never would have thought a video about walking in a circle could be insightful, thanks Dr. Martin!
My pleasure. Thanks for your comment.
Thank you so much Sir. ❤❤❤🎉
My pleasure
This is brilliant! I’m going to pair it with my awake sleeping and never get anywhere, anytime…
Enjoy!
I will definitely try this today. I had both hips replaced 10 years ago, then I gained weight. It's been nothing but pain and lots of it, especially when walking. I tend to trip a lot more and struggle with balance too. I need to be able to walk but not get too far away in case my hips get triggered and stop me. I'm subscribing and following closely. thank you Dr Martin for caring about something that too many people take for granted.
You are very welcome
Nice background of SD downtown. ❤
Glad you like it!
Simple and elegant
Thanks
I suffer INCREDIBLY, from piriformis syndrome. It's absolutely excruciating, sometimes with only a few steps, sometimes many, sometimes I never develop pain. It's confusing.
I'm a CABGX3 patient and getting enough steps in, is sometimes difficult.
I believe this may be the answer to my issue.
Thank you.
I hope it helps.
After just ONE session I noticed muscle adjustment feelings in my right hip. I believe it works.
Excellent
Thanks!
Thanks very much
Cheers to the algorithm! I’m assuming UA-cam has been feeling unbalanced in my pocket when I walk every morning and is tired of it 😂😂😂
I am glad the algorithm found you.
Oh thanks doctor.❤
You’re welcome.
LOVE walking!
Awesome😀