How to Walk- Master the Core

[@ToddMartinMD]

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

[@БорисКубуровић]

Hello dr Martin. I have anterior pelvic tilt and I need you advice because my lower back is very painful. When I tilt pelvis on one side my back leg stay in 30 deegre position. If I put that leg straight, i activate both side of pelvis and then my lower back is stretching too much. Is there any exercise for this? Thank you.

[@seancidy6008]

Been binge watching the channel a few days and this is the video I found pulled it all together sequentially for me. Maybe the other ones will be clearer when I am less new to the ideas.

[@ToddMartinMD]

I think once it starts to sink in, the other videos will be much more clear.

[@risabhify]

These tutorials have made me more confident and more manly..🙏🙏 indebted to you

[@ToddMartinMD]

I am very glad they have helped. It’s my pleasure.

[@bui340]

Agree on most things mentioned in this video. For me preventing the elbow to cross the waist gains the smoothness of it all.

[@ToddMartinMD]

Doing that correctly must come from the movement of the core, so agreed if that is what you are suggesting.

[@x.Aura.x]

The birds were so funny at the end!! ✌️😂💓

[@ToddMartinMD]

Glad you like it. They did completely run me off from my first spot and then came over to the second spot to have another go at me.

[@williedaniel6194]

You have a good 👍 spirit Dr Todd Martin world 🌎 would be a better place if everyone had a Brother or Father like 👍 your self

[@ToddMartinMD]

Thank you.

[@Nyelands]

The goose actually showed perfect walking form even with no arm swing! It landed very controlled.

[@ToddMartinMD]

Well, birds have been walking bipedally longer than we humans have. You don't want to get in a balance competition with a flamingo.

[@ChowMeinWarrior]

Thank you so much, Dr. Martin!

[@ToddMartinMD]

My pleasure.

[@michelelamothe9045]

Amazing improvement thanks

[@ToddMartinMD]

My pleasure.

[@sylviacoucou1264]

Is so useful thank you so much

[@ToddMartinMD]

Glad you liked it.

[@bbharat307]

Thank you so much Doc

[@ToddMartinMD]

Most welcome!

[@FaresSalah-op2sm]

Thank you

[@ToddMartinMD]

My pleasure.

[@lucagian9801]

brilliant!

[@ToddMartinMD]

Thanks as always Luca.

[@williedaniel6194]

Good 👍 morning Dr Todd Martin 👌 😀

[@ToddMartinMD]

Morning!

[@a.amanning7631]

❤

[@ToddMartinMD]

Thanks

[@kellyjin2469]

Should the legs be fully straightened/extended at any point?

[@ToddMartinMD]

No. They are close to straight, but not locked. The same amount if your were standing with soft knees as they say, not locked knees.

[@Punya-oj1xr]

It's not a question related to the topic , but can you please tell me at which place you shot this video ? It looks absolutely beautiful( if anyone can tell that would be great :) )

[@ToddMartinMD]

It is Santee Lakes in East County San Diego. There are 5 or 6 connected man-made lakes for boating, fishing, camping, etc.

[@kellyjin2469]

3:23 using lower abs 5:26 using hip flexors to pull forward 8:38 overall

[@ToddMartinMD]

Thanks

[@kellyjin2469]

@@ToddMartinMDdo we need to contract our upper abs the whole time? when do we need to contract our upper abs?

[@ToddMartinMD]

@@kellyjin2469 It isn't about contracting. It is about rotating, not tightening. You should watch my videos on the Mindful Movement Mantras. Each area of the core is engaged at all times, but alternating from one side to the other. Starting with the upper abs turn forward to bring the heel down, the lower abs turn backward on the same side to level the pelvis as the forefoot lower, then the hip on the same side flexes to pull the body into the swing through. Once activated, they stay activated until you switch sides. After the swing through, the sequence begins again on the opposite side. I use the Mantra Turn-Tuck-Lift.

[@kellyjin2469]

@@ToddMartinMD I'm a little confused. So if I am bringing my left heel down, which side do my upper abs rotate? I know that my right arm should be up, but which side is my upper body rotating?

[@ToddMartinMD]

@@kellyjin2469 This is shown at 9:00 in the video. When the left heel is up after the swing through, the left upper abs are rotated forward and the right upper abs are released. This brings the left heel down, begins the left arm coming forward, and begins the right arm beginning to drop backward.

[@michiganhay7844]

That winding the knee and rotating the hip is a very good visual without that you really don’t properly get onto your plantar fascia ? - it seems like you would be rolling in on your arch and flattening it. It does seem, however, that following the swing phase for some reason, I flex the Gluth on the landing foot after the stride while I begin to swing phase on the other leg. If I don’t do this, it seems like I’m not tucking my pelvis correctly.? You seem to have the exact same species of water fowl that we have here that was kind of surprising

[@ToddMartinMD]

The winding is essential from the lower abs. It does prevent the weight from collapsing into the arch, which also affects the knee and hip. If I understand what you are saying about the glute, I think we are saying the same thing. We use the glute max on the side of the swing leg right before the heel contact and up until the foot flat position. This helps to cushion the landing and prevent collapse of the hip. The swing leg hip will flex during this time, but as I had mentioned, it is already flexing because we used it to pull the weight forward while it was still the standing leg, so you don't have to do anything different. Then the glute will fire just before heel contact and continue until foot flat and then we go back to psoas hip flexion to begin the swing through again.

[@БорисКубуровић]

Hello dr Martin. I have anterior pelvic tilt and I need you advice because my lower back is very painful. When I tilt pelvis on one side my back leg stay in 30 deegre position. If I put that leg straight, i activate both side of pelvis and then my lower back is stretching too much. Is there any exercise for this? Thank you.

[@ToddMartinMD]

I have some exercise videos on the channel. I would check those. It is all about getting the correct pattern of movement.

[@БорисКубуровић]

@@ToddMartinMD Thank you.

[@Itsfrannysworld]

Thank for another great video but man those geese were making me crack up. 😅

[@ToddMartinMD]

You and me both! They were acting like I was standing on their nest.

[@mariusdamico3540]

Also in running. ?

[@ToddMartinMD]

The core patters are different in running, but it is still a sequence of movements at the 3 levels of the core that determines your running pattern, heel vs midfoot vs forefoot. I have done some videos showing the patterns for each.

[@bui340]

Liked it

[@ToddMartinMD]

Thank you.

[@satvikracharla7117]

Should we start tucking the pelvis on the forward leg once heel makes contact? If I try to tuck the pelvis before the my heel makes contact, its hard to do so unless I am walking slowly.

[@ToddMartinMD]

If you are walking forward, yes, you begin to tuck after the heel hits. If you intend to make a turn in the direction of the swing leg, you would activate the lower abs before the heel strike. Rather than thinking about tucking in this situation, it is easier to think of turning the belly button, It is hard to appreciate the tucking when the leg is on the air. The turn will begin to turn the forward foot out as the heel places when the intention is to turn.

[@satvikracharla7117]

@@ToddMartinMD thank you doctor, your videos are improving my pains slightly day by day

[@ToddMartinMD]

@@satvikracharla7117 I am glad to hear that.

[@satvikracharla7117]

@@ToddMartinMD when walking at a normal pace I'm rly having trouble figuring out if I'm activating thr lower abs before the heel of the swing leg hits the ground (I'm assuming the swing is the leg in front). When I am trying to walk slowly this is very easy. Also is it normal to feel some force on when heel striking or is the force felt supposed to negligible? I'm using barefoot shoes

[@ToddMartinMD]

@satvikracharla7117 If you are walking forward, activate the lower abs after your heel touches. This will level your pelvis out as the foot moves to the flat position.

[@Hopeful887]

I the swing phase, when we lift our foot , we should activate the hip flexors of the standing leg or the other one ?

[@ToddMartinMD]

The hip flexors of the new swing leg were activated during the time where your weight was shifting to the flat foot position. So, that hip is already relatively in flexion. You do not need to continue flexing it during the swing through or you will end up over-striding or you will end up walking with duck feet. Use the hip flexors of the standing leg to power the swing through.

[@williedaniel6194]

Walking 🚶‍♀️ is actually like 👍 falling Dr Todd Martin 😳

[@ToddMartinMD]

I appreciate your comments

[@bhavandeepmann5256]

Can you explain arm. As I find my arms don’t naturally move or maybe am just so self conscious of my walk

[@ToddMartinMD]

If you are using your core correctly, the arms will swing naturally, the right arm forward with the left leg and the left arm forward with the right leg. If your arms are not swinging, that indicates you aren't using your core correctly. You can improve it by practicing the techniques I review on the channel.

[@bhavandeepmann5256]

@@ToddMartinMD thank you 🙏 I will be sure to practice them

[@AdityaSharma-hj1ow]

Which muscle is used in swing phase of legs?

[@ToddMartinMD]

On the standing leg side-external oblique is turning toward the swing leg, internal oblique is turning toward the standing leg. Standing leg hip is flexing (iliopsoas). Calf muscles are eccentrically plantarflexing the ankle. Quads are concentrically extending the knee. On the swing leg side the hip flexors are active and the ankle dorsiflexors (anterior tibialis) are active. The gluteus medius is also active on the standing leg to stabilize the pelvis in single leg stance.

[@seancidy6008]

@@ToddMartinMD Much more complex that I'd have thought, especially the internal and external obliques.

[@ToddMartinMD]

You wouldn’t be able to go anywhere without the waist muscles. Your waist muscle are what direct your legs where to go.

[@nsma2629]

Hahaha love the ducks

[@ToddMartinMD]

They didn't love me.

[@nsma2629]

@@ToddMartinMD haters!!

[@ItachiTheGoat93]

You never provide the right information. None of you deserve the credit you’re given

[@ToddMartinMD]

I can only guess that you are on the forefoot walking bandwagon. If it is something else you have a beef with, I would be interested to hear it. Everything I teach can be backed up.

[@raregrimebeats1352]

Where you @ Itachi