Patient Education

Prep Your Foot for Walking

Foot Rocker Motion:

The foot absorbs shock by rolling not impact

  • As on shoulder blade pulls back it helps swing the same side leg forward. An easier leg swing allows the leg to swing further out in front of the body and with a slight pull upwards of the front of the foot you can land or initiate contact on the apex of the heel
  • Hitting of the heel apex and immediately rolling over it is the first rocking motion
  • The first rocking motion continues until the front of the foot makes contact with the ground
  • The second rocker motion if the leg advancing over the ankle beginning at forefoot contact and end of heel lift off.
  • Once the heel lifts off the 3rd rocking motion begins after the big toe _____ at toe off.
  • The movement over the foot should be contributed by the even shoulder spine swing. Pullback of this brings position of the apex of the heel.
  • Follow through forward brings the body over the forefoot and aids toe off.
  • The mechanics of the foot joints shapes interacting and the muscle tendon ligament pulling in and out of position should take care of the foot motion just worry about hitting on the center of the heel apex and generating movement of the body over the legs by an effective arm swing.

Walk Right to Steer Clear of Pain

Walking is something we do everyday, but most of the time we don’t do it right. When you use poor posture and place your weight too far forward, it puts strain on your upper and lower back, developing chronic pain. Here is a brief explanation of how to walk to reduce your pain.

Practice this brief and frequently in order to make the function feel natural and comfortable.


  • Proper standing weight shift
  • Right leg forward
  • Right shoulder blade back and down
  • Rotate right arm so that the palm is facing forward as the arm comes back
  • Relax right side and follow the same steps on the left side


Upper Back Pain Relief

Have you been having pain in your upper back? Many times this is the result of sitting and standing posture that places your weight forward and rounds your shoulders so your upper back muscles are stretched. Do these exercises to massage those muscles and use these descriptions to help you sit, stand and walk correctly.

Upper back:

  • Kneeling with hips on top of knees and wrists lying on noodle
  • Keep hips on top of knees as you roll the noodle away and up your forearm
  • Bring chest to floor as noodle is rolled away from body






How You Sit, Stand and Walk is Important

One of the best ways to take care of the spine is becoming aware of how you sit, stand, walk and change positions. Sounds easy, but it can be tricky initially. Here are some basic points to practice. The key is practicing them brief and frequent so they become familiar and comfortable over time.

Sitting from ground up (takes stress off the spine)

  • Feet shoulder width apart
  • Feet straight
  • Knees are inside the ankles, so you feel your inner thigh muscles turn on
  • Draw your navel toward your spine
  • Pull your shoulder blades back and down
  • Pull the front of your ribs down toward the front of the pelvis
  • Tuck your chin straight back with your jaws parallel to the ground.

Standing from the ground up (takes stress off the spine)

  • Feet shoulder width apart
  • Feet straight
  • Curl the tips of your toes upward
  • Let the toe curl prompt you to shift your body weight back 2% to 3% degrees
  • Let your body straighten to regain balance especially letting the back and buttock relax and the stomach turn to stop you from falling backwards
  • Pull your shoulders back and down
  • Tuck your chin back
  • Visualize a string on top of your head pulling you lengthwise upward.

Walking (unwinding the spine)

Starting with the upright standing posture:

  • Step forward with one leg
  • Start the step forward by using the abdominal muscles first (above the pelvis) then the hip and then the thigh muscles
  • As you step forward with one leg pull the same side shoulder blade back and down following through with a pull back from the arm
  • One you have reached with one leg forward and the same side arm back, relax that side and draw your attention to the other side and do the same thing
  • Alternate the arm and leg swings from right to left sides
  • This should create a rotation of the shoulders one way and the hips and pelvis the other way which creates counter rotation of the shoulder and pelvis twisting the spine in a healthy way with each stride.

Changing Position (in a way in which the spine is stable)

  • Before initiating a movement to change your position you should draw your naval to your spine and tighten your pelvic floor (which is like trying to stop peeing in mid stream)
  • Tightening these two areas contracts muscles that stabilize the spine. Keep these muscles tight throughout the transitional movement and then relax once you have gotten to the new position.

Awareness of these details can not only prevent injury but allow for better more efficient movements that improve circulation to tissues of the spine making it strong, more resilient and healthier.