LETS WALK WELL, IF WE ARE GOING TO WALK!
- Remember to move from the heels though to the toes
- Pelvis steady; so the East /West 3/9 pelvic clock does not shift up and down
- Lengthen your torso – increase the space between the pelvis and the ribs
- Lengthen the neck; keep the shoulders neutral
- Arms – they should move BACKWARDS AND FORWARDS with each step
- Allow the thigh to extend further back from the hip joint, this will propel you forward
- Engage the abdominal wall
- Before walking do the Pilates walking technique ( also called prancing feet)
IN WEEK 1:
Do 3 x 10 minute walks, think about your technique. Also really connect the tummy for 2 -3 mins in each of the 10 minute walks ( and 5 minutes every single day)
IN WEEK 2:
Do 3 x 20 minute walks, thinking about your technique. Walk briskly, nearly a jog. Do 5 minutes abdominal control walking every day
IN WEEK 3:
- Before walking do the prancing feet
- Before walking do the balance drill in stride position
Every day do 1 x 20 minute walk using good technique. Also daily do 3 x 5 minutes concentrating on abdominal wall control, sometimes increase the pace. AND 3 x 1/2 hour walks at pace, try gentle lifts in the walk.
IN WEEK 4:
- Walk barefoot at home as much as possible
- Every day to 1 x 10 minute walk with technique
- Do 3 x 40 minute walks at pace and add some hills
- 3 times engage abdominal wall and walk for 5 minutes at slow pace
- 2 times engage abdominal wall and walk for 3 minutes FAST PACE
REMEMBER:
- Peel your foot from the ground heel to toe – this will activate all the muscles on the back of the leg especially the bottom.
- Angles at the hip should become equal
- Let the rib cage rotate – drive off from the center
Lets look after ourselves, keep the heart and lungs pumping and the whole system working!