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Improve Your Walking - 6 Tips And An Exercise Based On The Alexander Technique
- By Leland Vall
- Published 09/10/2009
- Wellness, Fitness and Diet
- Unrated
Leland Vall
Leland Vall, M.AmSAT is a certified Alexander Technique instructor based in New York. He is the author of The Secret to Using Your Body and he teaches individuals and groups how to improve posture and movement. Find out how to feel better every day and for the rest of you life http://www.freeyourneck.com
View all articles by Leland Vall
Most people think they know how to walk without considering the possibility that they can improve this vital skill. Maybe you would like to walk more as part of a health program but you find walking uncomfortable. Improving your ability to walk can improve the way you look and make every step easier, more enjoyable, and even safer. The tips and exercise in this article, based on the Alexander Technique, can get you started on improving the way you walk beginning today.
The Alexander Technique
The Alexander Technique is often described as a method for recognizing and breaking habits of excess tension in everyday activities. People take lessons in the Alexander Technique from a certified Alexander teacher to, among other things, improve posture, movement, and breathing. Walking might seem like a simple activity, but people often develop unconscious habits in their walking that make walking more difficult. You can't learn the whole Alexander Technique just from one article, but trying out the tips and exercise can help you gain a new perspective on this seemingly familiar activity.
Six Tips for Improving Walking
Walk around the room to experiment with these tips. Try them one at a time and try to add them all together.
Try walking with a lighter step. This doesn't mean walking in a funny way, just put each foot down a little lighter as you walk. It may help to take a shorter stride. Most missteps happen when too much weight is placed on the new step too quickly. Walking with a lighter step gives you slightly more time to evaluate what you are stepping on, reducing the risk of falling. It is also less jarring and easier on your joints.
Let your waist stay mostly over your standing leg. Avoid pushing your hips forward along with the moving leg. When you walk, the knee goes forward, the hips should stay a bit behind.
Let the movement of your knee peel your foot off the floor.
Minimize side to side shifting as you walk.
Imagine that you are floating above your moving legs from the base of your pelvis up.
Avoid tightening the back of your neck as you walk. When walking quickly, have you ever noticed a tightening in the back of your neck? This tightening in the neck probably happens every time you walk, but it is usually more prominent when you walk quickly. As you walk now, see if you can allow the back of your neck to be softer.
Most people think this is more comfortable.
Exercise - March in Place
This is mostly a thinking exercise. It is similar to the six tips above, but it asks you to apply the instructions while marching in place. Try it after you try the tips. The exercise isn't meant to be a way to walk, just a way to examine walking. Like the tips, it is a cumulative exercise -- you begin with the first part and you end with all ten parts together. Take your time with it, probably at least 15 minutes, and march in place at least ten times with each part. If you are concerned about balance, hold on to a wall or poll.
March in place.
As you march in place, place each foot down softly.
In addition to the previous two instructions, be more concerned with the standing leg than the moving leg. It is easier to stand on one leg when you think about the leg you are standing on, rather than the moving leg.
In addition to the previous three instructions, try pointing toward the ceiling with one finger and see if that helps your balance.
In addition to the previous four instructions, place your feet down lightly with each step.
In addition to the previous five instructions, instead of lifting your knee, think of putting it forward in space. Your knee will go up automatically when you put it forward.
In addition to the previous six instructions, try to limit your movement only to your legs as much as you can. There will always be some movement but try imagine that if people could only see your body from the waist up, they wouldn't know you were marching in place.
In addition to the previous seven instructions, let your rising foot hang under your rising knee. Avoid bringing your foot toward you thigh.
In addition to the previous eight instructions, avoid pushing your pelvis forward as your knee goes forward. Let your knee go forward and you pelvis stay directly over your standing leg.
In addition to the previous nine instructions, let the back of your neck be very soft. Avoid pulling your head backwards as each knee goes forward.
Finish the exercise by just walking around the room. If you discovered anything from the exercise, try to apply it while still walking in a normal way.
Conclusion
I have included a lot of information here, use whatever you find useful. Even a subtle improvement in your walking can be useful. If you would like to find out more about the Alexander Technique, you can find a teacher in your area by visiting through the American Society for the Alexander Technique.
The Alexander Technique
The Alexander Technique is often described as a method for recognizing and breaking habits of excess tension in everyday activities. People take lessons in the Alexander Technique from a certified Alexander teacher to, among other things, improve posture, movement, and breathing. Walking might seem like a simple activity, but people often develop unconscious habits in their walking that make walking more difficult. You can't learn the whole Alexander Technique just from one article, but trying out the tips and exercise can help you gain a new perspective on this seemingly familiar activity.
Six Tips for Improving Walking
Walk around the room to experiment with these tips. Try them one at a time and try to add them all together.
Try walking with a lighter step. This doesn't mean walking in a funny way, just put each foot down a little lighter as you walk. It may help to take a shorter stride. Most missteps happen when too much weight is placed on the new step too quickly. Walking with a lighter step gives you slightly more time to evaluate what you are stepping on, reducing the risk of falling. It is also less jarring and easier on your joints.
Let your waist stay mostly over your standing leg. Avoid pushing your hips forward along with the moving leg. When you walk, the knee goes forward, the hips should stay a bit behind.
Let the movement of your knee peel your foot off the floor.
Minimize side to side shifting as you walk.
Imagine that you are floating above your moving legs from the base of your pelvis up.
Avoid tightening the back of your neck as you walk. When walking quickly, have you ever noticed a tightening in the back of your neck? This tightening in the neck probably happens every time you walk, but it is usually more prominent when you walk quickly. As you walk now, see if you can allow the back of your neck to be softer.
Exercise - March in Place
This is mostly a thinking exercise. It is similar to the six tips above, but it asks you to apply the instructions while marching in place. Try it after you try the tips. The exercise isn't meant to be a way to walk, just a way to examine walking. Like the tips, it is a cumulative exercise -- you begin with the first part and you end with all ten parts together. Take your time with it, probably at least 15 minutes, and march in place at least ten times with each part. If you are concerned about balance, hold on to a wall or poll.
March in place.
As you march in place, place each foot down softly.
In addition to the previous two instructions, be more concerned with the standing leg than the moving leg. It is easier to stand on one leg when you think about the leg you are standing on, rather than the moving leg.
In addition to the previous three instructions, try pointing toward the ceiling with one finger and see if that helps your balance.
In addition to the previous four instructions, place your feet down lightly with each step.
In addition to the previous five instructions, instead of lifting your knee, think of putting it forward in space. Your knee will go up automatically when you put it forward.
In addition to the previous six instructions, try to limit your movement only to your legs as much as you can. There will always be some movement but try imagine that if people could only see your body from the waist up, they wouldn't know you were marching in place.
In addition to the previous seven instructions, let your rising foot hang under your rising knee. Avoid bringing your foot toward you thigh.
In addition to the previous eight instructions, avoid pushing your pelvis forward as your knee goes forward. Let your knee go forward and you pelvis stay directly over your standing leg.
In addition to the previous nine instructions, let the back of your neck be very soft. Avoid pulling your head backwards as each knee goes forward.
Finish the exercise by just walking around the room. If you discovered anything from the exercise, try to apply it while still walking in a normal way.
Conclusion
I have included a lot of information here, use whatever you find useful. Even a subtle improvement in your walking can be useful. If you would like to find out more about the Alexander Technique, you can find a teacher in your area by visiting through the American Society for the Alexander Technique.