Better Walking: Hip Extension & Posterior Push Off
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- Опубліковано 10 чер 2020
- In this 10 minute class I explain the two ways we can move forward when we walk: through falling or through pushing off behind us - and I share two of my favourite was to improve our hip extension ability which is a key for a more posterior driven walk.
You'll need a yoga block or other similar object to stand on, and a wall for balance. You may also want a cushion for your knees.
I highly recommend checking out my Psoas Release (Love Your Low Back And More) video as well, it's another way to improve hip extension and will help you with the lunges in this class as well.
If you love this, you can find more of my work in lots of places.
Grab my free Free Your Feet boot camp and start working on your feet today.
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This is excellent! I wish I could "like" this 1000 times in order to move it up the algorithm. More people need to learn to push from behind. Most people fall forward, kick the foot out and land on their heel with the knee locked out. Ouch! I would almost consider that running. I like to cue posterior push off by thinking of walking up stairs ...without the stairs. Also, I think walking in sand has the same type of pattern. It does take a lot of coordination and practice to get the muscles and joints to synchronize.
Three more points:
1. I wish I would have seen this three years ago
2. Most people think their walk is just fine as long as they can get from point A to point B (as fast as possible) ...AND
3. Minimal shoes are definitely a big help to improve one's gait
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Thank you so much! totally agree with your three points
Thank you SO much for posting this video! I realized about a year ago (maybe longer) that I was walking by swinging my leg out and "pulling" myself forward, and that was why I've struggled with hip flexor pain after walking even a short distance. I've been trying to figure out how to correct this, but couldn't figure out how to connect the things I read with actual movements in my body (so many people talking about walking with your glutes.... What does that even mean?! 😂). I knew my walk needed to change, but couldn't get the actual movement to click in my brain for some reason. I stumbled on this video, and the falling/catching explanation matched my experience. Your explanation of holding your weight in one hip changed EVERYTHING! This was the first time I was actually able to replicate the movement itself I needed to change, and the difference has been huge! I don't know if you still read comments on older videos, but in case you do, thank you so much. It's only been a few days, and the improvement I've made to my walking form from this single video has been incredible. ☺❤
YAAAAYYYY! I'm sooo excited to hear about the wonderful discoveries and progress you're making! 🤗 You're so welcome - I'm delighted to support your journey!
This is me. You described me. Are you doing better now? I pray you are and this gives me hope n
It has been helping a lot! It's still easy to fall back into my old rhythm of walking since it's so automatic, but when I notice I'm starting to feel hip pain, I make a conscious effort to switch back to Petra's form and it helps a lot. It's definitely worth giving it a try in my opinion. ☺ @@medicalfieldiscrookedandev4447
This is literally what i was looking for! Thank you!
Yay! I hope you found the video helpful.
Thanks for sharing Petra, wonderful useful content as always. I'm definitely a rotater especially in my right hip ☺️
Me too! Always good to see our compensations so we can work to unstick the sticky spots!
This was awesome! Thanks
My pleasure! 😊
Petra, first of all thank you -- I am loving your videos! Secondly, any tips for how tired my standing leg is getting while I swing the raised leg? Or is this a matter of time and listing practice?
You're welcome! and I'm so glad! It's definitely a time and practice question - most of us are really weak in the hips. Hip CARs are a great way to work on this in addition to listing if you're looking for additional tools; I teach them in both Joints For Life and Take10.
Thank you boss!!!
My pleasure!
I have been struggling to find answers to what has been going on with my gait and feet. I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in desperate need of help and some answers. Do you have any ideas of what I could do to figure this out.
Well, bodies can be a journey and some journeys are longer than others. Pronation & overpronation are almost always related to hip stuff, typically rotational alignment. I'd like to know more about what you've tried so far - can you email me? Petra@petrafishermovement.com
So are you saying that we should not be rotating our hips when we walk? Would it be possible to see you walking in the correct way? I have been rotating my hips to try and avoid inner knee pain but it doesn't seem to be working.
What causes the pelvis rotation? Lack of hip range of motion and strength I’m sure? This is great. I have been rotating to move my legs after a knee surgery and of course the therapist said oh your fine. Now it’s playing heck on my back. Sorry for the UA-cam name. Lol I am sick of being an assembly line in healthcare.
Also your videos are teaching me more than I learned in 6 months of therapy being handed a timer and do something for 3 minutes. I think I added dysfunction to dysfunction with therapy. 😢
I'm so sorry that's been your experience! It can be really hard to figure out how to move our bodies the way they need! Basically rotation is a compensation for something else that's missing - often a lack of hip extension mobility but commonly it could also be a lack of ankle mobility or big toe extension mobility. Is your knee mobility different post surgery?
This looks like really good info. Ever since a back injury and a total hip replacement, I seem to walk stiff or something. I look like a 90 year old man walking. I need to relearn how to walk right. I think this will be a good start. I’ll do these stretches every day to see what happens.
Most of us can use some walking technique work - it's hard for modern bodies to walk well and so it's something I teach about a lot. Check in any time if I can support your journey!
Hello when you was walking , and I am only saying this out of respect. Did you waddle when you walk , there's several names like Trendelenburg gait , waddle gait or walk like a pengiun?
I heard the "L5 " or having a Hip replacement , to fix the issues . Your help would be very helpful , if you could explain to me , what kind of walk did you have ? Thank you .
Hello Petra! Is the Altra torin 5 (zero drop and wide toebox) a minimalist shoe? I also have orthotics in them. I am not sure if its the right choice. I feel the heel-heavy stride of zero drop demands even more hip extension, that i dont have. Thank you!
I'd call them transitional and I generally am a fan. Heel strike happens in hip flexion so although I'm a fan of working on hip extension, I don't think the heel strike will be your issue. I hope this helps!
Great video. So I don't need to rotate my hips while walking? Its sounds like I should push straight back? Thanks!
There's a ton of hip rotation in walking, but it probably doesn't look like what you think hip rotation looks like. Pushing straight back does in fact create a rotational relationship between your pelvis & your leg bones in fact.
Thank you..I also was looking for this...I just fall infront ..I knew that I do something wrong..
Most of us do! It can take time and practice to get better at posterior push off but it feels great as you figure it out!
Nice
😊👍🙏
hello Petra ,
I been having walking gait for a few years, I been to PT and they haven't helped much.
My issue is , I have a Trendelenburg gait or you could called it Waddle Gait or walking like a penguin .
If you could be some help on this topic, I sure would appreciate it .
*My Right Hip is Weak* , and so my left hip drops , I have been doing glutes , and many other exercises daily.
I would love to know your opinion. Thank you .
Hi Debbie - it's really tough to give specific advice without working with you but one thing you can definitely work on is lateral hip strength - here's a link to my fave exercise for that: bit.ly/3OlRN8j If you need more, my Pelvic Floor+ program is probably a good choice as it's a comprehensive introduction to improving walking mechanics (and a whole lot more!)
@@PetraFisherMovement thank you
By minimal shoes do you mean like sandals or something other than a sneaker?
There are so many style options for minimal shoes but basically any shoe that's foot shaped and lets your foot act like a foot. That means a wide toe box, a flexible sole, fully attached to your foot (not a flip flop), no raised heel, no toe spring.
What is considered the best way to walk?
'Best' is tough to answer because it depends on the situation but most of us can use a lot more of the posterior push off technique I describe here. If you'd like more details, I have a free walking workshop available until Nov 1st and you can sign up for it at this link: bit.ly/WALKINGREPLAY - take a look at that and let me know if that helps clarify!
Is there a knee-friendly version? I cannot put my weight on my knee right now even with a pillow.
Try lunging without putting your back knee on the ground at all. You can do it standing or even seated in a chair :)
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