#1 Reason You Should Walk Backwards 1x / day (15 min)

[@BobandBrad]

To check out our interview with Ben Patrick visit kzbin.info/www/bejne/mqraY4ynoquLarc

[@jackieodohertyagilityatany222]

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.

[@curiousone6129]

Hi fans, I just learned that we can support this channel not only by leaving your own Comment, but by Liking Comments by others! This helps the channel and boosts the algorithm.

[@lleocttx2326]

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!

[@binab2863]

In my 70's, will try this.

[@colleenrichards5662]

@@binab2863 Me too…👍

[@BobandBrad]

Great, thanks for sharing !

[@Hannah68-n7l]

Had hip surgery a few months ago.. walking backwards all the time Super helpful!!

[@tosue1]

I do most of my backwards walking uphill. I love it!

[@BobandBrad]

Great to hear it, keep up the great work!

[@nacetroy]

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).

[@BobandBrad]

Thanks for the tip!

[@db4419]

Great tip indeed - and I like your progression to "backwards farmer's carries"😀

[@adrienneyt2250]

@@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..😱

[@bernclif]

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.

[@BobandBrad]

Thank you for sharing your experience with it, glad it's helped you!

[@patelron6]

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.

[@BobandBrad]

You were already doing it on your own, good for you! Keep it up!

[@sweetkitty3249]

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.

[@BobandBrad]

awesome, good for you and thanks for sharing!!

[@LindyS1830]

I do her walking videos and you are correct. I worry about walking outside not because of people looking funny at me but due to safety, so I walk backward down my hallway from living room to bedroom door. I do ten minutes per day, it is safe and my knees feel better.

[@marshsundeen]

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.

[@sunflower6153]

I used to walk backwards many times thru the day when I was teaching 3's & 5's in the halls. 😊

[@BobandBrad]

I bet you did, keeping your eye on them. Bet you didn't know you were getting great exercise!

[@raymondcarrick8132]

Pulling a weight backwards has been great for my knees.

[@GoingGreenMom]

I drag soil across my yard backwards. Or typically do. Foot is broken at the moment.

[@BobandBrad]

Thanks for sharing!

[@itsdrewross]

Marching Band people are like “FINALLY”

[@bomackin]

😂

[@bomackin]

Exactly!

[@TKevinBlanc]

45 years since and still exactly right.

[@BobandBrad]

LOL

[@1corinth15]

😂😊

[@Ronlawhouston]

You gave me an idea for a new invention. A set of glasses that are a backup camera.

[@BobandBrad]

There's an idea!

[@bumpercoach]

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

[@BobandBrad]

LOL

[@bumpercoach]

@@BobandBrad Hope you got it... It's actually quite a discovery and first published here

[@sbutler0305]

Growing up in SF, I often walked backwards up the steeper hills. Not uncommon

[@BobandBrad]

Nice!

[@weimpromptu]

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]

Happy to shed some light on it!

[@LindaRice-s4e]

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.

[@ChittarupaYoga]

Great suggestion for reducing the chance of a fall. Way to be in touch with yourself and your needs.

[@lindaharrison3240]

I sometimes walk backwards when going down a steep hill, because it's easier on my knees. Not very practical but easier on my knees.

[@ze2004]

me too

[@bakanoir6473]

I started doing this 2 weeks ago very good

[@BobandBrad]

Good for you!

[@BobandBrad]

Nice!! Way to beat us to it!

[@ExileTheKnightsOfMaltaNow]

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

[@sbfabtfc1]

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."

[@ExileTheKnightsOfMaltaNow]

@@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

[@ExileTheKnightsOfMaltaNow]

@@sbfabtfc1 he he the shipping industry ruined my backup plan after physical therapy was selling guitars online

[@BobandBrad]

Oh you should send your professor this video!

[@kelleennordquist5697]

I did this for 30 seconds just now and i can feel it, in my butt muscle. This is a great thing to do

[@BobandBrad]

Awesome, keep it up!

[@Hannah68-n7l]

Exactly

[@geotrick]

That is something I have always done on an elliptical. It always felt safe. You can really feel the other muscle engage.

[@BobandBrad]

Right! Good job!

[@phyllisreinking4208]

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.

[@BobandBrad]

Noted! Thank you for watching!

[@TangledNana]

How about backwards down stairs?

[@sabrinapittsley2304]

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.

[@BobandBrad]

Yes, please don't fall!

[@BobandBrad]

Best of luck, hopefully it works great for you too!

[@janderson8401]

We met an older man years ago walk backwards down stairs. He said it was less painful for his knees.

[@BobandBrad]

That's what another person said in the comments above too!

[@FilmFlam]

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.

[@BobandBrad]

Keep up the great work!

[@barbarahoule6372]

Great information. Thank-you

[@BobandBrad]

You are very welcome!

[@christineborgatti3760]

I was having problems with my groin muscles especially coming down stairs. I actually tried coming down the stairs backwards.

[@BobandBrad]

Just be very careful!! Did this help your groin issue?

[@marklondon3823]

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)

[@BobandBrad]

Great! It's nice to have access to that

[@patdibartolo1794]

How about walking backwards in a pool?

[@ChittarupaYoga]

I teach water aerobics and you can really strengthen these muscles in the water.

[@sj281]

Great resistance!

[@cb9d90]

i am waiting to get into the pool for pt for hip and knee replacement...thank you saying that.

[@maryr7854]

I've been walking backwards 20 minutes in pool 2 months 🎉

[@BobandBrad]

Water exercising is really great if you have access to a pool!

[@Runnin2Live]

There’s a nice hill at the park I run at. Every loop I run up the hill backwards and it has helped with the arthritis pain in my knees a lot.

[@BobandBrad]

Keep up the great work!

[@buckchile614]

Supposedly takes 30% more energy as well(30% more calorie burn?) Add a weighted vest for even more burn

[@BobandBrad]

Thank you for sharing

[@bjmattson8487]

It can help with stroke recovery.

[@MtnGirll]

You can get the same effect from dancing 🎉

[@PatriciaJones-m1b]

I have walked laps backward at the fitness center. Only when it isn't busy, obviously. I was doing it to improve my stride while dancing.

[@BobandBrad]

Dancing is wonderful exercise and great for balance!

[@lovethelordjesuspraisethel3286]

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..🙏🙏🙏🕊

[@BobandBrad]

Thanks for watching!

[@christinebarone2151]

I literally just demonstrated this to my husband. I have him walk holding one hand on the kitchen island. Safe, indoors and does the job.

[@VTPSTTU]

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?

[@BobandBrad]

As long as you are safe while doing it it sounds like this would be good for you as well

[@peggyharris3815]

Walking backwards for fall prevention.

[@BobandBrad]

Yes!

[@touchstar68]

I play and referee touch football. I would spend more time in the game back peddling. It does make you more coordinated and nimble on your feet.

[@youdoer]

I remember seeing a lady walking backwards around a parking lot by a conference center about 16 years ago.

[@BobandBrad]

She knew what she was doing!

[@ExileTheKnightsOfMaltaNow]

Descending Hills backwards occurred to me for a couple of reasons The lengthening extensor contractions...... as opposed to the tremendous quadriceps moment going forward

[@godmadethedonkeytalkjuliem8404]

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 ❤️😊

[@BobandBrad]

Be safe!

[@godmadethedonkeytalkjuliem8404]

@@BobandBrad Thank you, I appreciate you guys. I put my name in for the drawing 😀❤️

[@johnporter9247]

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.

[@aquarianhealer]

Glad you mentioned this, I'm not hearing impaired but rely on captions and they were blocked by the ad

[@thisisit007]

Click the 3 dots upper right corner of ad, then click "Dismiss" to get rid of ad

[@ChittarupaYoga]

I know I feel better in reverse sometimes. Even landing on toes going forward.

[@BobandBrad]

Nicely put!

[@binab2863]

I used to jog when I was was younger and I would jog backwards for a while.

[@BobandBrad]

Nice!

[@1_viewer]

I walk backwards at work a couple times a day…..leading a line of preschoolers to recess and back. They give me heads up of obstacles on the way! 🤣

[@BobandBrad]

Nice little helpers! They must like you or they might "forget" to tell you of an obstacle LOL

[@donna9121]

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.

[@Yadkin]

Agreed. If I'm remembering correctly, use the folate (not folic).

[@LinedanceArt]

What about “walking backwards” on an elliptical machine at the gym.

[@BobandBrad]

This works great too

[@BobandBrad]

Yes, that has a similar effect

[@jennifera777]

ARE there any benefits to the lower back if you walk backwards, epecially if you have lower back issues like bulging disc or sciatica issues?

[@danielsiler2355]

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.

[@charlesjohnson5530]

Any exercises for a torn meniscus?

[@BobandBrad]

Here is a link to all related videos we have done on this: www.youtube.com/@BobandBrad/search?query=torn%20meniscus

[@cheapers1952]

Well I do this with my Walker on a regular basis I don't know if it helps at all

[@colleenwalter772]

I go to school track. Walk backwards on straight way

[@BobandBrad]

Great!

[@shelleyanne77]

Does it have the same effect on an elliptical?

[@BobandBrad]

It would be similiar!

[@cathyisgrigg1813]

Not sure. Someone I know that’s walker decided to walk backward and the tripped and fell and broke both wrists. This was on a high school track

[@Lazybones52]

I remember going to dep meetings and Running backwards on the beach in the sand and running backwards up hill … ugh

[@tomcat7525]

Spike Milligan was doing this in 1956, well he was singing about doing it anyway. 🤪

[@VirginiaS08]

What kind of shoes does Mike wear?

[@timmytainment]

I got a serious calcaneus fracture 7 y ago. My right foot is still not plan on the ground. But if I walk backwards, it works. 😂

[@kyleashford9563]

Hello! any ideas about a "tugging" sensation on the back right of my left heel?

[@timexironman1]

I ran backwards this morning with the dog on a leash. Probably not a good idea.

[@BobandBrad]

Be cafeful!

[@shaolin1derpalm]

I dance salsa and step ball first back step is very common lol

[@BobandBrad]

Yes it is! That's great! You need to have strong legs when doing salsa, that's not an easy dance to do!

[@shaolin1derpalm]

@@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.

[@ExileTheKnightsOfMaltaNow]

Walking downhill backwards makes sense if you do it right.... you can use a hand mirror

[@maggiedeveney]

A common sight at the track, and on the footpath,was seeing men and women walking backwards in China 🇨🇳

[@Duriarte23]

I remember seeing someone walk backwards at barrow neurological

[@BobandBrad]

Sounds like a lot of people know this already, that's really great to hear of all the people you guys have seen do this already!

[@Wotsitorlabart]

I'm walking backwards for Christmas.

[@edfox6485]

Look up Plennie Wingo, the backward walking champion.

[@BobandBrad]

Will do!

[@ExileTheKnightsOfMaltaNow]

I wanted to invent the backwards treadmills but I couldn't get anybody interested

[@smilesmile7330]

0:06 😂

[@AK-mx4jo]

I love Bob and Brad but this guy Mike's shrieking voice is kinda piercing my ear drums, omg. I kept lowering the sound of my phone. 😢😢

[@dabbog5518]

HealingLoveALL

[@marthavillegas6250]

Thank you!

[@jackschitt6235]

My ass might not b able 2 remember someday?

[@robinayres4744]

“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.

[@Hannah68-n7l]

Had hip surgery a few months ago.. walking backwards all the time Super helpful!!