How should I do the walk-the-walk exercise?

Here's how to do the walk the walk exercise that activates proper gluteal function and improves femur (thigh bone) tracking while walking: While standing, put your right leg back with your hand on your right gluteal muscles. Contract your gluteal muscles and feel the contraction with your right hand. The contraction you feel is what you will be striving for when walking.

Relax the contraction of the right gluteus muscles; step forward with your right foot while unlocking your right knee prior to striking the foot down onto the floor. When your foot strikes, make sure your hips are over your foot, not behind it. It is very likely you will need to take a much shorter step to achieve this.

That's okay. When your trunk is over your foot and the knee unlocked at foot strike, you should feel your gluteals turn on. Lean your hips forward over the knee to engage the gluteus muscles.

You may need to lift up your back (left) leg to make sure the right hip is over the right foot. Now do you feel it? If not, then bend your knee while bouncing gently or slightly flexing forward at the hip until you can feel the gluteus muscles activate.

One other idea that works well with stubborn gluteals is to stand on one leg with your knee slightly bent and perform a small, single-leg squat to turn on the gluteal muscles. You need only squat about 1/2-1 inch to turn on the gluteal muscles. This almost always gets them to turn on.

Once you feel the contraction, move to the other leg. Continue walking, moving into a single-leg mini-squat if necessary until you are able to turn on the gluteals more naturally. Again, the gluteal muscles should activate as a consequence of walking correctly, not because you are squeezing them consciously.

Continue practicing by taking one step, feeling the gluteals engage, then take another step doing the same on the other side. Do not take another step until the gluteals are contracting well. Gradually you will be able to know the gluteals are firing without using your hands.

After you feel confident the gluteal muscles are turning on at footstrike, begin standing up straighter and straightening your knee a little more to more closely approximate your old walking style. You should be able to walk looking almost exactly as you did before with only a minor difference but with your gluteal muscles turned on. Practice whenever and wherever you can.

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