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I love backward walking, and I'm so glad it's finally going main stream in the West. I've been practicing and teaching my students walking backwards here in the Philadelphia area for the past 27 years since my husband and I traveled to Asia on an educational exchange program shortly after we were married. There, we saw lots of people walking backwards through the park every day; it was totally commonplace there. And they had been doing it for eons. When we asked, we found out people did it to lengthen the hip flexors and heal their lower backs. Even talked to a physician who confirmed that some of his patients successfully manage their back pain and avoid back surgery by walking backwards daily. And I never knew how much it helped the knees until Knees Over Toes Guys started posting. I found an additional benefit is the phenomenal effect on the nervous system, specifically proprioception, especially in the older population. Having taught it for so many years, I have developed a comprehensive method for teaching the safety of it for beginners and age 65+. So exciting it's finally being done more and more here in the states.
I've been doing Leslie Sansone dvd's for at least 20 years. She has us going forward, backward, side to side. I feel like I have better balance because her workouts. I'm too shy to be seen walking backwards outside though.
Tip from upper-50's guy who has some really bad knee arthritis: if you want to try walking backwards safely, find a church, school, govt. building, etc. that has a long, uninterrupted wheel chair ramp at a regulation rise. Most will have a hand rail right next to, or along the up ramp, find a place where it's off hours or no one is there who could be in the way and where they won't mind if you're doing this "weird" backwards walking. I do it at a nearby school or church, sometimes I'll actually drive there so I can use two 25 lb. plates (50 lbs total) or two 35 lb. kettlebells (70 lbs. total) in each hand as I backwards walk. Keep a tight, strong core, head and chest up and do "reps" or intervals of backwards walking then forward to the start of (bottom) of the ramp. You'll really feel it in muscles that you don't usually use as much with forward walking. Working one step at a time to get my knees stronger (despite the ongoing arthritis).
@@db4419wonderful suggestions!! I’ve been trying to include some backward steps into my normal walks, but it’s very difficult to do on the path, without a spotter… always something you can step in or on, or trip over..😱
In my 70‘s beginning to have balance issues, started walking backwards in my daily walk, 1/3 of walking path in the park, however far that is. Works well once you get used to it. Not fast, but seems steadier than walking forwards, oddly enough. Highly recommend!
Its interesting you talk about walking backwards. After I finish eating dinner, I usually walk for 30 minutes in my home. I usually pace forwards and backwards. I have been doing that for 30 years. It was mainly because I had to study and wanted to be able to focus after eating. After school was done, kept that habit. I mainly do that while watching tv. Nice to hear about the benefits.
I wanted to do my senior thesis on downhill backwards walking and get a treadmill going but the professor wasn't buying it... apparently I was ahead of the Curve
You are in good company. The guy who started FedEx said his idea was trashed by his academic advisor, who said that the idea "should at least be plausible."
@@sbfabtfc1 stair climbing machines were all the rage in the early nineties...... and we had one in our College gym but I wasn't interested like other people..... it's not the same as an actual decline and it's not ecentric. Doesn't actually demand extension... they were all hooked on Plyometrics also LOL... I remain hooked on the heavy bag and stretching
I have walked backwards along with walking forward in the last 3 yrs. I walk backward in a large straight church parking lot. I started this since I saw Ben Patrick on your show. It has helped my knee pain and balance.
“W” SHOULDER EXERCISES IRRESPONSIBLE- you took down the video with no explanation. HOWEVER i know why. I ripped my shoulder muscle and am unable to perform simple tasks or cook or garden or walk my dog. By pulling down the video with no explanation you are putting viewers at risk. VERY NOT NICE.
One caution: I find that turning from forward to walk backward is no problem, but the act of turning forward again feels like my feet might trip over each other. So to prevent falls, I first stop the backward walk, take one step forward (the way I'm facing when walking backward), then pivot 180 to being forward-walking. I hope that makes sense. I especially like walking backward uphill. It works the thighs more, which I like because I can't do deep knee bends for thigh muscle building. Downhill, I prefer forward-walking to reduce fall risk due to a little less security on balance when going downhill backward.
I have done Leslie Sansone Walking workouts for many years. She has you walk all directions. It is helpful when using a push mower. I have no problem moving backwards, forwards, etc.
I know this is probably a red herring and has nothing to ro with your videos but I decided to mention it regardless. Has Bob been tested for a B12 deficiency? It's rarely tested for and is often overlooked. Getting a sublingual B12 and taking it with folic acid might do the same as a doctor's visit but probably not preferable. I certainly wish him aĺ the best.
heres how you use bkwd walking to watch kids and TAN EVENLY at the beach ... start across from where youre watching kids in the surf walk bkwd parallel to the water 15-20 steps so the kids stay in direct view then walk FWD to where you started turn 180 then bkwd walk 15-20 steps the other way then walk fwd back to starting point and repeat 1- keeping the kids in view 2- completely even sunning 3- even effect on legs fr/bk AND l/r since the beach is tilted
Thanks for the video. I watched a day or two ago, but I had a question today. I hope you will notice and be able to answer. How would you feel about a reverse step routine? To me, that exercise would be similar to walking backwards. The lowest step on my enclosed front porch is about seven inches off the ground. I could stand on the lowest step with both feet, and slowly step one foot to the ground. I could then step back up to the step while holding onto a staff (or rail, or overhead rope, or overhead bar) for balance. In a way, that motion would seem to be like walking backwards and upstairs. I could then repeat with the other foot going to the ground. I could continue this cycle until I felt a little tired. Because I'm essentially staying in one place, I wouldn't develop any backwards momentum that could cause me to lose my balance. I wouldn't have to worry about tripping over something behind me. I wouldn't back into anything. All of this sounds feasible to me, but maybe there's a good reason why no one would recommend this exercise. Would this routine give me similar benefits to walking backwards? Do you foresee any reason that it might be bad for me?
FYI. The ads that show in the bottom portion of the screen partially obscure the closed captions. Some of us are hearing impaired and rely on the captions.
Good stuff. I wish you had showed the technique where a couple facing opposite directions with arms linked (for safety, balance and watching the direction of the walk) takes turns going forward and backward.
This video is great! Thanks for explaining it. I noticed articles about this, and saw the old folks doing it in Chinese cities for a long while now, and I could never tell if it works.
@@BobandBrad the core is important. My core is not good and it affects the cadence. To be proficient, knowing how to isolate your body parts for them to be loose and ironically make you look more natural is actually quite good for finding deficiencies. I have bad shoulders and don't have control over small circles. Didn't know till salsa. And it took me 3 weeks to be able to laterally move my ribcage (and upper torso) side to side without moving my hips. It's how I discovered the slight compress disc in my lower back lol.
Thanks for this. I recently started backward walking up an incline outside based on Ben's program. The jury is still out but I'm hopeful. Based on this I may add flat areas.
I use a high school track for my backwards walking - soft surface if you fall. Just make sure to walk forward one lap. (The football players put a bench across the outside two lanes)
I’m going to try this hopefully without falling. There was an lady who lived in a group home for mentally challenged people in my little hometown that everyone knew. She always walked backwards, everywhere she went. I never saw her walk forward. This video made me think about her and wonder how she is. I moved away over 20 years ago.
Descending Hills backwards occurred to me for a couple of reasons The lengthening extensor contractions...... as opposed to the tremendous quadriceps moment going forward
I was using water resistance at the pool to good affect....about 20 yards each way and no problems if I fell over. Having to forego the pool for the last few years due to budget restraints....sigh.
With Ataxia it's so hard to even stand still for a second. I lose my balance while just standing. I will have to have a friend help me with this. Thank you ❤️😊
I used to walk Backwards..i felt where it was working the muscles. Rear end, lower bacķ, etc. I stopped in 07, Chronic Kidney stone's & Infections As MRSA, ECOLI. I must start slowly.. Thanks You Guys..Sirs. I Learn a Lot from you..🙏🙏🙏🕊
