Improve Your Walk-Correct Core Movement for Hills

Improve Your Walk-Correct Core Movement for Walking Uphill. Most people walk uphill leaning forward from the waist. That isn't due to weakness or a misaligned spine. It is because the core muscles are not being used correctly. People are relying on the glutes alone, instead of coordinating the glutes with the other core muscles, including the lower abs, the upper abs, and the hip flexors. In this video I will show you exactly how to coordinate your core muscles to walk uphill with perfect posture and minimal stress on the joints. This is part of The Walking Code by Dr. Todd Martin, Family Medicine practitioner, dance instructor, and Tai Chi practitioner.
The Walking Code uses Dr. Martin's original analysis of Tai Chi theory to make it applicable for our normal activities of daily living. By using the Walking Code, you can relieve or prevent back pain, hip and knee arthritis, posterior tibial tendonitis, plantar fasciitis, and more. These chronic conditions are often difficult to get rid of because the root problem is poor walking technique. This is something doctors, and even most therapists, do not know how to teach.
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[@ToddMartinMD]

Drop a comment and let me know if these videos are helping your movement technique.

[@chuckblythe]

Thank you for these videos. I found your channel a couple months ago and have been working to implement your tips and methods on my daily walk with my dog. It’s 100y downhill and then 3/4 mile uphill before we head back home. I’m going to work on your hill technique starting today!

[@ToddMartinMD]

Welcome to the channel. I hope your practice goes well.

[@chuckblythe]

@ big improvement in my first try. Prior to implementing your technique, I was definitely “out over my skis” while walking uphill, and it was causing pain in my glutes and upper hamstrings. I have been attributing this 100% to a change from a barefoot shoe to a Keen hiking boot. Not saying those aren’t a part of the issue but I was leaning pretty far forward because the hill is steep and I thought I was supposed to lean.

[@13noman1]

Thanks. I've been working on your various points the past 2-3 years. My wife and I recently went on a hiking group tour at Big Bend National Park; every day involved prolonged ascents with a light pack (and poles). I kept reminding myself to "walk upright and pull" and noticed that at day's end, I had no aches, pains, fatigue etc. I wasn't sure I was doing it right but when members of the group posted pictures, I could clearly see I was quite upright! Thanks so much! (p.s. I'm no longer a youngster, knocking on the door of 69)

[@ToddMartinMD]

That is fantastic.

[@dereckwhite5774]

Dr. Todd , you are the best !! Your instructions are so rudimentary and concise sir and sure has and is helping me perform more natural,healthy and efficient movements in my walking!!!❤

[@ToddMartinMD]

That is so nice of you to say. Comments like this keep me going.

[@teresabrughetti6511]

Gracias doctor gracias

[@ToddMartinMD]

You’re welcome.

[@sealharvey]

Having been a massage therapist, a knowledgeable orgone person, I would like to add one point that works for me. I realized that the pelvis above my sacrum was locked, stiff. When I slowly began to be conscious of its hindrance, I was able to relax the pelvis to stand up straight. When falling back into old patterns I would feel my pelvis above the sacrum and find my pelvis was leaning forward and contracted and not swinging. Then being conscious of the pelvis lack of movement I was able to move to stand straight and rotate.

[@ToddMartinMD]

Thanks for the comment. That may be a common issue.

[@willie7554]

Thank you so much this is so helpful 👍🏿

[@ToddMartinMD]

I am glad you found it helpful.

[@teresabrughetti6511]

Ahi vi un video de hace un año y si logro ver como caminar correcto gracias

[@ToddMartinMD]

My pleasure.

[@TanverUlhassan-ty3dn]

Very helpful vlog🌱

[@ToddMartinMD]

🙏

[@teresabrughetti6511]

No me quedo claro desde Argentina un poco más de caminata para observar por favor gracias

[@ToddMartinMD]

In the first 20 seconds I walked across the whole screen with the proper technique, at least 10 full steps. I would just back it up and watch it.

[@SAVVAC76]

Todd, I’m new to your channel so forgive me if you have this question covered in one of your videos - when I walk I noticed that I suck my overweight stomach area in quite a bit. This restricts the breathing to quite a shallow breath. Do I just relax the midsection while walking and breathe deeply? It feels more comfortable this way but I feel that I then can’t engage my core and a bit flopped over.

[@ToddMartinMD]

Hello, and welcome to the channel. I have not covered this in a previous video. The midsection should be relaxed to breath properly. It should be allowed to expand naturally. This is often called belly breathing. It does not interfere with moving the core, which is what is needed for proper posture and gait. Many people talk about engaging the core as tightening the muscles. This is not correct. One of the Essential Principles of Tai Chi is that the waist needs to be completely relaxed. Tension does not create movement. I hope that helps.

[@SAVVAC76]

@ thank you so much. I’ve had this questioning lingering in my mind. Previous trainers I’ve had have told me to tighten the muscles of the stomach and so I now have an ingrained habit. I felt instinctively that the stomach should be relaxed. You have now given me clear direction. I’ll work towards creating new habits. Thanks again for replying and for your dedication and hard work on the channel.

[@БорисКубуровић]

For about 5-6 days I was without pain and then I start to practicing one leg stand with low abs tucking, standing on one leg about 1 min...and today I was walking and feeling like I'm little bit falling forward. I can't feel low abs activation fully but I feel rotation of upper waist. When I elongate my spine through my crown I feel better and almost can roll perfectly but soon I'm again in a forward position and i feel pain in low back area. Today, I have been searching on your chanell what can be the cause for this and unfotunatly I didn't found the answer.

[@ToddMartinMD]

This issue is generally not tucking after the heel hits. It works the same on level ground as it does on the heel. If you are bending forward, the lower abs are not tucked.