Top 5 Posture Tips That Will Also Help Your Walking Technique with Todd Martin MD

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Simple tips to assess your own posture with exercises to help correct common posture problems like slouching, anterior pelvic tilt, and lordotic posture.
Top 5 Posture Tips That Will Also Help Your Walking Technique with Todd Martin MD-In this video I go over my top 5 tips to improve your posture, keep your spine aligned, and reduce impact on your joints. I will address forward head posture, internally rotated shoulders, poor chest posture, posterior and anterior pelvic tilt, and duck feet. All of these issues are related to how you use your core. I will show one exercise that can help bring it all together. Keep in mind, you can't fix your posture by focusing on one area of your core. Poor posture patterns are generated by improper coordination between each of your core elements, your upper waist, your lower waist (abs), and your hips. You must coordinate each of these three areas to achieve proper posture.
Good posture will help reduce neck pain, back pain, hip pain, knee pain, and a variety of painful foot conditions. Good posture is also necessary for proper walking technique. Posture and walking are interlinked. Good posture requires good walking technique and good walking technique requires good posture.
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Опубликовано:

24 июл 2024

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Комментарии : 62

@ToddMartinMD Год назад

Join the new Walking Code Members Community for access to Live Q&As with Dr. Martin, a community forum, the full original Walking Code Course, and access to members only content. www.movementsphere.com/offers/CNqqcxay. 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-walking-code-online-course-2

@morganst.pierre Год назад

Dr. Martin, I would to hear your thoughts on center of gravity or more specifically “up with gravity” a niche site /technique that bar none has made the greatest difference to my posture/walking/body language along with yours. I’ve learned so much from you but one thing to remember in practice you can only consciously/subconsciously put into effect 1 or 2 “feels” at time before it’s too much, difficult/impractical to make any long term changes. Seems my walking all falls into place when practicing the “up with gravity” center of gravity technique. It is simply put imaging a string running through your COG (couple fingers below belly button) being pulled/propelled walking through this line. Practice seems to be in line with your core thoughts although from what I’ve gathered it seems you focus on propulsion through ribs, not necessarily contradicting in “feel” though. I like this because of its ability to put everything into a relaxed proper position without having to focus on individual segments

@ToddMartinMD Год назад

@@morganst.pierre It looks like it is standard Alexander Technique. I think it is fine, but I have always found it very non-specific, meaning you still have to figure out on your own how to move once you are standing upright. I have never found it to be much of an actual method. Its like, stand up straight and elongate your spine and then "just move". Where some might consider what I teach overly technical and difficult to process, I find Alexander Technique to be under technical and relies on people to figure it out on their own. There's nothing wrong with it if you find it helpful.

@morganst.pierre Год назад

@@ToddMartinMD gotcha thanks for your thoughts. Thanks for all inputs, too many technical epiphanies I had to list, while they take a bit longer to digest I do see the end road benefits and great awareness that comes.

@morganst.pierre Год назад

Slightly similar to this discussion, perhaps you’ve already done this but I think a video of different “feels” or thoughts you’ve found personally or to have best worked for clients to use daily to implement different parts of technical parts of walking and standing posture would be awesome. 1st to come to mind obviously being pulling the legs along instead of pushing as a major key and things of that nature. Personally for me helpful for standing posture to click multiple things was going into a small dip like you were going pick up heavy suitcases or jump helped me stand ‘tall’ also very helpful was ‘business man suspenders move’ where I put thumbs in armpit and push elbows out forward while maintaining a relaxed chest. Seem s to place my shoulders and scapulas into a nice place without the bad tension bad advice of generic shoulders back. Last example a good placed collarbone fixed a lot of shoulder and head positions so I had to think just that instead of all three. Fundamental feels like that are the most pillar to you that you believe leads to most of the rest of technical details would awesome insight. Or technical/body part specific aspects you find most critical in chain to success. I’m sure you had many tai chai and dancing training epiphany type moments along these lines as well. These are interesting moments to thin slice and learn for any path to mastery regardless if some are only specific to the individual. PS thanks for taking the time to comment back and all the things you do! I’m very grateful for resources like yourself

@ToddMartinMD Год назад

@@morganst.pierre Thanks

@issaomar5698 Год назад

You sir, have just taught me the meaning of passion. You have taken walking and turned it into one beautiful process. That is powerful. I have always loved walking but now I have attached to it beauty. Thank you, Dr. Martin.

@ToddMartinMD Год назад

You are very welcome

@lucagian9801 11 месяцев назад

excellent, especially the shoulders’ position part. thx for all your work and passion.

@ToddMartinMD 11 месяцев назад

Much appreciated!

@TanverUlhassan-ty3dn Год назад

Very helpful for walking lovers!!! Much appreciated!!!

@ToddMartinMD Год назад

You're welcome.

@vishwasjoshi7548 Год назад

Thank you doc

@ToddMartinMD 11 месяцев назад

My pleasure.

@vishwasjoshi7548 11 месяцев назад

Excellent information about shoulder and chest position doc,thanks a ton

@ToddMartinMD 11 месяцев назад

My pleasure. Thanks.

@jonessimms8282 Год назад

Find your information very useful and will try them in order to improve my posture!!

@ToddMartinMD Год назад

I think it should help.

@davelane4055 Год назад

Thank you Doc God bless you and always remember we love your videos and MAGA

@ToddMartinMD Год назад

You are very welcome and God bless. Thank you for the comment.

@barbiec4312 Год назад

Keep politics out of it please…

@mindsetmotivation9124 Год назад

Glad you made this. I've always had great posture I had a chiropractor tell me I had a "straight spine" and that's why I couldn't touch my toes. Funny enough my left hand can almost reach my left foot but my right arm can barely touch my right foot. Not sure if you have any advice?

@ToddMartinMD Год назад

Glad you liked it. Thank you.

@memer_dreamer Год назад

sir, can you please make a video on how to fix bow legs or how to walk properly with bow legs? You can also make a video on how to prevent developing bow legs, It would help a lot!

@ToddMartinMD Год назад

I don't know if it can be fixed. If you have painful knee arthritis and bow legs, there are studies showing that walking with your feet turned out can be helpful for pain. My usual instruction for walking technique would be what I recommend to prevent bow legs, but once they are set, I don't think the bones will go back to normal position.

@AdityaSharma-hj1ow Год назад

Thanks Todd...plz make a video on how to fix lateral pelvic tilt

@ToddMartinMD Год назад

Is this one sided, due to glute medius weakness, that you are referring to?

@AdityaSharma-hj1ow Год назад

@@ToddMartinMD I dnt know the resn but my left side of pelvis move forward due to this I feel that I have muscle imbalances and my right side is going to weaker

@JaniceDAgostino Год назад

As an old rheumatologist told me some 20 years ago, “you walk funny and are all off balance”, but he never sent me in to see if I could be fixed. My lack of balance is not just from severe arthritis. I have severe hearing impairment and have had that much of my life (68 years) so I have little to no vestibular balance. I balance completely with my eyes as a rehabber my cochlear implant surgeon sent me to this past some months told me. The surgeon was the first doc to try to fix my walking. I have come as far as the rehabber can take me and am looking for supplemental practices. Between you and mindful walking (really difficult and i must use my cane), i feel like i am able to improve a bit. Thanks!

@ToddMartinMD Год назад

I am glad you are finding the videos helpful. I think, with your poor vestibular function, having more conscious approach to your body movement could be beneficial.

@certtyaki7560 10 месяцев назад

⁠⁠@toddmartinmd for the vertical head posture could you do a video explaining the motion as I have plagiocelaphy commonly known as flat head practising what you have explained in this video makes sense how vertical posture leads to better walking but I can’t understand the string method are we using one side of the crown to rotate upwards or are we constantly changing that motion clockwise and counterclockwise thanks as I have a flat head it’s quite hard to visualise but hopefully thanks to you will start improving

@ToddMartinMD 10 месяцев назад

The idea is to visualize lengthening the spine from the top down. The part of the head you should be visualizing is simply a straight line up from the cervical spine. Focus on an intention of lengthening the spine upward all the time, never leaning forward or to the side, unless you are actually trying to bend over.

@certtyaki7560 10 месяцев назад

@@ToddMartinMD perfect but from the crown of the head if you imagine the string method you can pull the string clockwise or counterclockwise does that change as you walk or do you move from one point only thanks toddmartin I appreciate you taking the time to answer

@ToddMartinMD 10 месяцев назад

@certtyaki7560 You can’t pull clockwise or counterclockwise. That would be rotating, not pulling. Rotation should come from the core. In general your head should be in the direction of your sternum, but you can rotate the head independently like if you are turning to look at something. That doesn’t mess up the posture.

@victorycall Год назад

Over a decade or more of "trying to have good posture" I've wound up with an unusual stance. I have external shoulder rotation, and when I stand relaxed, my palms face slightly forward, and my hands are out forward beyond my legs, to about my toes (but my hands are out to the sides, as if my forearms are pointing down, out front, and away from my body side to side, all at the same time). My upper arms rest snugly against my torso at the same time. I think this is from long term consciously trying to pull my shoulders down & back, and push my chest up & out. I have a pronounced arch to my back, but I can't identify that I have either an anterior or posterior pelvic tilt. I'm generally comfortable and pain free so I'm not sure if I should try to change my stance, as it seems to be OK for me (for now?).

@ToddMartinMD Год назад

I’m glad you aren’t having any discomfort, but that is definitely an unusual posture. It seems like the wrong visualization of what correct posture should be has led to it.

@suchigupta4705 Год назад

Hi, kindly explain should we focus on swinging leg or standing leg when taking the next step. I have chronic left flat foot, hyperextented knees and hip issues so trying to change my gait pattern.

@ToddMartinMD Год назад

You have to think about your swing leg hip between the time your heel hits the ground and the forefoot hits the flat position. Then you have to think of you standing leg hip from the time you swing leg leaves the ground until the next heel contact. But, you also have to be controlling your waist properly at the same time.

@suchigupta4705 Год назад

Ohh that's souch of thinking:). Can I just focus on back leg heel touching the ground every time I take a step? Kindly make it more simpler. Thank you

@suchigupta4705 Год назад

Is it ok to spend more time on back leg?

@ToddMartinMD Год назад

It’s a process. Unfortunately I can’t change the process. If you are doing it correctly already, you don’t need to thinks about anything. If you are doing it incorrectly then there are likely multiple issues that need to get fixed. You can pick whatever part you want to try and work on and see if it helps.

@ToddMartinMD Год назад

@@suchigupta4705 Back leg is not a clear concept. With every step, each leg is first the forward leg and then the back leg after your body passes over it. So, I am not clear what you mean by spending more time on the back leg. Do you mean the standing leg? I would check out my video on the gait cycle. It shows the proper sequence.

@dyonetm8237 Год назад

What do you think about opening hands to the sides? I walk with my hands open to the sides, but sometimes I feel that they touch my knee (sides the head of my knee, my lower back). Is it because of posture? My posture, the steps are good.

@ToddMartinMD Год назад

Which direction are you talking about your palms facing? They should face the side of your thighs. I am not clear on what you mean by the hands opening to the side.

@dyonetm8237 Год назад

@@ToddMartinMD The hands sometimes hit my body when going forward and backward (stepping). So I think I am waving my hands too close to my body. My English is poor; sorry, I think I am explaining it better now.

@memer_dreamer Год назад

Sir, can bow legs affect the way we walk?

@ToddMartinMD Год назад

Yes, but I believe it is likely the way you walk that causes bow legs because the bones are adapting to the stress out on them by the style of walking.

@lsh-zi2lc Год назад

Have a question about the exercise at the end. Is the back of the head only touching the wall or is the upper back also. Seems there is space between your shirt and the wall but difficult to see for sure. Thanks for all your information!

@ToddMartinMD Год назад

After you walk out with the feet from the wall, only the back of the head should be touching.

@ToddMartinMD Год назад

I did relook at the video. My shirt may be hanging back a little bit an occasionally touching the wall, but my back is not in contact with the wall.

@lsh-zi2lc Год назад

@@ToddMartinMD Thank you so much for the response! The information has made a difference for me.

@ToddMartinMD Год назад

Great to hear. Thanks

@michaelduffy6874 Год назад

Regarding Tip #1 If I stand with my back as flat as possible against a wall, it is totally impossible to have the back of my head even anywhere near the wall. As far as I can see, this has nothing to do with my posture - it's caused by a curvature in my upper spine. Whether it's inborn or acquired, I have no idea, but I do know that no amount of postural adjustments or exercises can change it (and I must have tried almost everything on RU-vid). Does nobody else have this problem? Or is it a problem? It would be nice to have an elegant posture, but then, in my late 70s, I don't experience any pain or everyday discomfort.

@ToddMartinMD Год назад

At your age, your spine may have changed structure to a point that it is not correctable. People with osteoporosis or thinning bones can develop a forward curve in the upper back that is fixed and not correctable. I believe standing with very good posture from a young age can help to prevent this, but once it is done, its done. If you are not having frequent pain at your age, I would be happy with that.

@michaelduffy6874 Год назад

@@ToddMartinMD Thanks for your helpful reply. I am reasonably fit and healthy, so maybe I should be content.

@dnyana5638 Год назад

Sir, my one leg short n one leg is long and my knees are inside curved can you suggest me to improve my walking skill

@ToddMartinMD Год назад

If one leg is significantly shorter, you may need a lift. Then what is needed is practice using the tips in my videos.

@dnyana5638 Год назад

@@ToddMartinMD how can i send you my walking video cause my one leg not as shorter as somebody will notice me n my parents only knows this secret even my wife doesn't know this thing