9. PHYSICAL LOAD
9.5 Walk with a twist
When the spine rotates with every step, intervertebral discs move and trunk muscles
get activated. In addition, the motion nicely relaxes the muscles in the neck and shoulder
area. Walk so that you engage your abdominal muscles to swing the upper back.
Also your hands should follow naturally.
Swing your upper back. Walk so that when an arm
moves, the leg on the opposite side of the body moves
at the same time, so when the right arm is back
the right leg is forward.
Tread softly from heel to toe (heel-toe gait).
Remember when walking the stairs complete each
step with your knee fully straightened.
Thigh muscles get stronger and the knee joint is
loaded properly.
This is how knee discomfort and pain can be prevented
and possibly relieved.
Upper-body twist activates the muscles that support your spine and increases pelvic
movements during walking. As a result, the range of motions expands, the knee lifts
up and tripping can be avoided. Also when walking the stairs and carrying a load it is
worth to twist your upper-back a little.
28 © Valmius Hyvinvointiin Group Oy