Spinecare Topics
Walking and the Back
The application of good walking form adds benefit to the exercise. Considerations for walking as an exercise include:
2. Walk briskly.
3. Maintain proper exercise intensity. As a general rule of thumb during a walking exercise session, you be able to hold a conversation.
4. Start out with a 5 minutes walk and slowing progress to a minimum of a 30 minute walk.
5. Walk at least 4 days a week. Cover a distance of 10-20 miles per week.
6. Maintain good form while walking. Good form and posture should be applied during walking and should include the following considerations;
Head and Shoulders: Keep your head upright and centered with your shoulders. Your eyes should be set on the path ahead. Your shoulders should e by somewhat relaxed although not slumped forward.
Abdominal Muscles: The abdominal muscles should be actively used during walking to help stabilize the pelvis and the back. This can be accomplished by keeping the stomach pulled in slightly.
Hips: The majority of forward motion begins with flexion of the hips. The stride should be moderate, not to long or short.
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