Perfect Walking Posture
by Nan Kappeler (topic expert: fitness)

Walking is natural for most people. We walk throughout the day effortlessly, with little thought about our legs moving forwards, the arms swinging, or how our heads and eyes focus ahead. But distractions, or even a slight ache or pain somewhere in the body can alter our posture, resulting in muscle imbalance, undue stress on joints and poor motion. Your regular fitness walk is a great time to practice efficient walking techniques. While a good paced walk certainly works many upper and lower body muscles, and improves cardiovascular wellness, an upright posture can also strengthen the abdominals and back. A tall straight body position can keep lungs working efficiently, a faster walking pace, better movement, and allow us to perform our daily activities with more energy and strength. When walking, think about your posture from head to toe. Whether exercising alone, or with friends, practice the following good walking techniques.

Head and Neck

When walking, your focus should be ahead. Looking at the ground often brings the neck and shoulders down too. The chin should be pushed up, minimizing neck pain and allowing you to see where you are walking. A protruding chin not only pushes your weight forward, but can result in a sore neck, or worse, a forward fall. Relax your neck during walking.

Exercise Tip: Before or after walking, perform 10 neck rolls from side to side to keep the head and neck loose and flexible.

Shoulders/ Trunk

Keep the shoulders aligned with the body. That means they should not be pushed forward, or backward. Slumped shoulders can compress the ribcage, making it harder to breathe, and shorten the spinal cord, which could lead to back pain. During walking, the abdominals should be held in firmly, helping to support the lower back.

Exercise Tip: Squeeze the shoulder blades together. Hold 10 seconds. Repeat 10 times. This exercise strengthens back muscles, important in keeping an upright posture. This exercise can be practiced during walking.

Arms

Arms are important in helping keep balance and moving us forwards. A larger arm swing can propel us further forwards than a very small swing. Allow the arms to swing naturally at the waist level, with the elbows bent at a 90 degree angle to prevent swelling or tingling in the hands. Keep arms close to your body, with the hands relaxed. A tight grip can send stress to the shoulders and neck. The arms should swing forwards no higher than the center of the chest, and backwards past the back of the hip. Excessive arm swings adds motion, which costs the body energy.

Exercise Tip: Arm curls and overhead presses with light weights (3 pounds suggested) 15 times, 3 sets to strengthen arms and shoulders. Perform this exercise before or after activity.

Lower Body

The flexibility or rather inflexibility of the hips can help or hinder walking. Flexible hip flexors are necessary to allow the hip to advance the leg forwards. Poor flexibility can lead to shortened steps, and balance problems. Stretching the hip flexor muscles can provide increased mobility for the legs.

Each foot placement should be in front of the body. The ankles flex as the heel strikes, to allow the foot to point up at a slight angle for placement.

Exercise tip: Lie on the floor, face down. With both hands on the floor, push up your upper body, keeping your hips on the floor. Hold 15-30 seconds. Repeat 10 times. This exercise helps to stretch hip flexor muscles. This exercise can help loosen the hips for walking and can be done prior to activity.

Poor posture can not only be aggravating, but lead to unnecessary back, shoulder and neck pain. Fortunately, the way we hold our body is changeable, and by practicing good habits, we can avoid these aches and end each day feeling well.