2 Muscles to Improve Your Balance and Walking
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- Опубликовано: 30 июл 2024
- 2 Muscles to Improve Your Balance and Walking. The Gluteus Medius and your Lower Abdominals coordinate together to create balance and stability when standing on one leg. This balance is necessary for proper walking technique. Using these muscles correctly will help your balance, help you walk softly, and help you keep proper posture and alignment of your joints. In this video I will describe the function of the gluteus medius and the internal obliques (lower abs). I will explain how they work together to transfer weight smoothly and keep your pelvis aligned. I will explain what happens when these muscles are weak, injured, or just not being used correctly. I will finish with an exercise to help you strengthen these muscles and coordinate them in the right way for perfect posture and walking technique.
00:00 Introduction
01:10 Gluteus Medius Function
03:46 Internal Oblique Function
05:18 Combined function
07:48 Transition after heel placement
09:00 Muscle Dysfunction
12:13 Movement Exercise
These tips will help you walk more smoothly, walk with more confidence, and walk with lower fall risk. These exercises are perfect for seniors who feel unsteady with walking. This is part of The Walking Code, created by Dr. Todd Martin, Family Medicine physician, dance instructor, and Tai Chi practitioner. Learn to move with reduced impact on your joints. This will reduce risk of back pain, hip pain, knee pain, and foot pain. Common medical issues that come from poor use of these muscles include:
Chronic back pain, hip arthritis, hip tendonitis, patellofemoral pain, knee arthritis, posterior tibial tendonitis, plantar fasciitis, and much more.
The new Walking Code Online Course is now available at a discounted price. This is the best course to learn proper walking and posture mechanics to help prevent poor alignment and wear and tear on your joints. Sign up now and take the first step to better walking technique and better health. www.movementsphere.com/the-wa....
Get The Walking Code Ebook to follow along with the course and videos.
www.movementsphere.com/the-wa... 
Хобби
The new Walking Code Online Course is now available at a discounted price. This is the best course to learn proper walking and posture mechanics to help prevent poor alignment and wear and tear on your joints. Sign up now and take the first step to better walking technique and better health. www.movementsphere.com/the-walking-code-online-course-2. Get The Walking Code Ebook to follow along with the course and videos. www.movementsphere.com/the-walking-code-book
Apologies for the echo between 1:29 and 5:24. The mic must have glitched. It does return back to normal, so I appreciate your patience.
Practiced Tai chi 12 years with Carol Yamasaki. Short form who studied under ching man ching. Broke right ankle with lots of metal. How can I regain flexibility in my right ankle. Left leg has compensated for the right. Got any suggestions to restore proper functionality?
Well, Tai chi really is one of the most helpful functional exercises for issues like that. Strength training is also very important after ankle injuries because weak muscles contribute to pain and instability. I would recommend strength training for the lower leg muscles, the routine stretches, and then Tai Chi for the functional component.
Very well explained! Thank you Dr. Martin.
@PauloSantos-nm8lj You’re very welcome
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@@ToddMartinMDo90om c
One of the greatest explanation ive heard
Thank you.
You talk way too much. Not everybody can understand you.
@@user-bl6vt3cw4r It is very possible not everyone will understand, but many people do understand. If you don't understand the words, try and understand the visual. I show both so the most people have a chance to learn. Sorry if it is not to your liking.
@@ToddMartinMD I thought you were crystal clear & not too wordy at all.
@@whathappenedwhen7456 Thanks. I appreciate you sharing that. I am glad some people like the explanations I give.
Gosh! Finally found someone who addresses specific problems! Thank you! This needs time to register and practice this information.
You are so welcome!
Need mhelp @@ToddMartinMD
Had spine surgery now I wobble, weak in legs. Weak when
@lucillerothstein5624 This could help
Yes, I had an injury to my calf last fall and was babying that side and putting weight on the other leg while standing working and noticed walking issues. I tried balance exercises while starting working out and I’m horrible on that weak calf side! Found only two videos like this.
Your exercises should be part of grade school health or physical education classes. It's easier to learn the correct way when you're young than to have to make changes when you're old.
Very true
Thank you for this clear explanation. I was told a hip replacement is in my future, but because of physical therapy to strengthen the Gluteus Medias and lower abs, and then you tying it all together in this video, I'm no longer considering surgery. Thank you!
Awesome
Yes!!! I have a personal trainer who taught me these movements because my gluteus medius and adductors are so weak I am depending on my hip muscles, which have been hurting. Now that I am strengthening all of these muscles n working on how I walk, my hip pain is gone. Thank you for confirming I am going in the right direction.
Awesome. You are welcome.
Thank you, thank you! I had a bone bruised heel 6 months ago and those things take forever to heel. It cleared after 6 weeks but by then my gait had altered significantly and for months afterward I just couldnt get rid of the hip and groin walking pain on the other side. I did some of those pitiformis exercises but they didnt give any lasting relief. Then I saw your simple approach and realized I probably had to actually learn to walk correctly again. Three days later the pain was gone. You do good work and thanks again. Please get a better mic though. I had to raise volume for your video. I forgot to turn it down when I changed channels and that about knocked me out of my chair.
Thanks. I am aware of the mic issue on this video. I unplugged it after the first segment to check the audio, which was fine, and I must have not plugged it back in securely. I didn't catch it until it was too late.
YES A BETTER MIC IT WAS HARD TO HEAR HIM!!! HE IS GOOD THOUGH
Thank you for posting this video. It is exactly what I needed, & the explanation is crystal clear. I know I do not shift my weight correctly when I walk (left arm moves forward with left knee, & right arm moves forward with right knee) but this video shows me WHY that is happening, & HOW I can correct it -- and, it TEACHES me how to correct my balance when standing on one leg or the other. I have some work to do, but will master this first, then check out your other videos. Thank you so much, again. You are a life changer.
I'm glad you enjoyed the explanation. Thanks for the comment.
Dr Martin explains the reasons behind the movements. I appreciate this. I believe that this knowledge will help me do the movements correctly and derive more benefits from them.
In school, we may learn the structure of muscles, but not their function. In exercise videos, we may learn what movements to do, but not what muscle functions they improve. Dr Martin is one of the few who unites both.
Thanks for the comment. I knew there must be someone out there that appreciates my “over-explaining.”
Thank you Dr. Martin! I just discovered my sway back is an angular pelvic tilt. I have counted on momentum to carry me through and this has caused several serious falls and damage.No one before has taught me what you have in this one video! I need to practice these exercises daily. I can already feel the difference in walking. When I am stronger I will get your ebook.
Awesome. Glad it’s helping.
I’m so glad I found your channel! Your clear instruction is so helpful. Thank you!
You are so welcome!
Thanks a lot Todd Martin !! You explain so well 🤗
Glad you enjoyed it. 😊
Clear and concise ❤. This will help with my tai chi as well ❤
Agree, this is a great tip for Tai Chi practice.
Thank you doctor Todd for a very helpful tips on walking and balancing. 👍
My pleasure
Very well explained!!!☘️You knew exactly what I wanted!!!🍁Many thanks brother!!!🫒
Glad it was helpful!
Thank you for this free (physical therapy type) lesson -> I save this to my “health: Exercise” list of great videos …
Your very welcome
Thank you very much this is exactly what I am experiencing but now I watch this video I will practice these routines thanks again
@@amandagayle725 You are very welcome
Thank you so much for all you share with us. You are a star!!
My pleasure. Thanks for the comment
Love the eye contact I feel like you are talking directly to me and your are sincere. This information is so crucial for me. I had a total hip replacement at 40, I’m 53 and my balance and my walking is so horrible. I can’t wait to see a difference.
I hope it helps you.
Thank you. It's essential and you both are fantastic motivators.
Glad you think so
Great explanation!
Glad it was helpful!
This is just the instruction I need as I'm learning to rebuild my balance after both hips have been replaced. BTW it was very diccult to hear your great presentation 😮. Thanks again!!
Glad it was helpful!
I finally understand why I thought I had one leg shorter than the other after double knee replacement . THANK YOU DOCTOR T.
My pleasure.
Great video, thank you!
Glad you liked it!
I’ve never felt so seen. These are my exact issues, and no one even looks at my gait to target exercises. Thank you 😭
My pleasure and thanks for your support.
Hi Todd, I stumbled upon your youtube channel today after returning from the Gym.
I so much enjoyed your course and wished I can really connect with you towards helping me with my posture.
Enjoying this your channel, I have immediately subscribed.
You have a very good command of the english language. You are a very good communicator also.
This your channel in very educational and engaging.
Thank you so much for doing it for us.
I’m very glad you enjoyed the video. I have an online course as well.
Thanks so much docor
You’re welcome.
Great Explanation‼
Thank you very much.
Thank u Doctor 4 sharing u healthy Exercise Shireen South Africa God bless
Thanks very much.
It's great and useful information, thank you so much, God bless you. 🙏🙏💐
Thank you.
Nice exercises, thanks.
Glad you like them!
Thank you very much I’m going to try it ❤
Hope you enjoy
I remember seeing a person in an English park doing tai chi and showing me his very warm hands after his practic.
I been doing a bit of your sugestions for only two days and feel the diferance in the lack of discofort in one hip. Wow
Thank s and Ill keep with it . With Loving KKindness , Horst- Peter
My pleasure. Keep it up.
Great video. Can see the other disciplines coming through 🤓
Yes! Thank you!
Thankyou for explaining this. I have that problem hips off balance off. Walk w limp n cane aswell.
My pleasure. Thanks for watching.
This explains the exercises from my PT. Thank you.
You're very welcome!
I just did some qigong exercises while paying attention to the the oblique muscles and can understand better the way in which they operate.
@annhartzler8864 Excellent
Great video indeed! I just have to balance myself before I can be better at this. But I will eventually get it right!
You. am do it
❤ Coordination between the arms and the legs very important…swimming tip for me also. I’ll watch again 😊I definitely must put into practice 👍🏿😊✨
Excellent. Thanks
Very good information
So nice of you
Brilliant
Thanks
Thank you! I'll give feedback after practicing these recommendations.
Great. Thanks
@@ToddMartinMDYour suggestion that one use both glues and lower abs which I am now practicing is showing productive benefits. Never was informed about using my lower abs. And, I hope to enroll in your online course soon. Thank you so much!
@@fb90021 My pleasure.
Thank you
You're welcome
This, and the circle walk, are the two videos I'll be doing for a while. This is only my second day on this channel and these two will keep me busy for a while. I find that it doesn't take much to drain me, doing the movements from these videos. The strength in my legs is low. and standing in vertical posture is not possible at the moment.
These will be a good start.
I tried the exercise. Hard at first, but got better. Even though I wasn’t very good at it, I noticed an IMMEDIATE improvement in gait after, just from trying. Wow.
I am so glad to hear that.
Thank you for the clarity. This video was a wake-up call. I simply can't do it without holding on to the counter due, I assume in part, to my floppy feet.
You can do it with some practice.
I did this tonight. It is a real workout!
Excellent
God bless you
Thank you
Amen. What a dear
@7hilladelphia Thanks
Thank you, doctor !
Any time
Very helpful information, Sir also please tell us if cycling helps to strengthening these important muscles, thank you Doctor👍🙏🌹
Yes, it will help strengthen these muscles. Any time you are standing balanced on one leg with good posture, you will be strengthening these muscles. Doing the exercise I do at the end will help you with coordinating those muscles.
My spine was damage my spine TB 2020, i had operation from T2 to T6 which wasnt successfully because one screw went through my spine. Somehow im still incomplete paraplegic, i started taking few steps last years but im still weak and can't figure out walking pattern. After seeing this video i think ill do better
I am very glad to hear that. I hope you can get your movement back.
Very interesting but your lapel mic was not working so the sound was weak. Thanks for your clear explanations.
Unfortunately it went out during the second segment but came back in the third.
Great channel,very helpful ,I'm happy to find you :-)
Welcome to the channel.
Harder than it looks. Having balance problems. Hope this helps.
Give it some practice.
Thank you Dr. Martin for all your helpful videos. I walk twice a day and I feel much better and more efficient on my walking stride. I have to ask, at my age of 74, would a Tai Chi course help me to relax, lessen anxiety, which I battle at times?
I think Tai Chi is one of the best exercises to do at your age for both physical and mental health
thank you@@ToddMartinMD
Hello , are you familiar with basketball , i have a duck foot problem which is my plant foot. I plan to incorporate your exercise , any advice suggestions regarding playing with duck foot , i want to correct it to face towards the basket. Appreciate your uploads.
I think much of the duck foot issue is a pattern of movement. Practicing my exercises on hip movement in waking can be helpful. I didn't get into it in this video because it is the next phase of gait after this one that is going to determine your foot position. I would checkout the many Duck Foot videos I have on the channel.
I like to know Dr that since my left foot is num because some surgery I had. But my point is while u do these exrcize is it ok to take some support .
Yes, you can use whatever support you need.
There's another muscle that prevents the torso from tipping, the QL (quadratus lumborum), which runs from the iliac crest (pelvis) to the lumbar vertebrae and the twelfth rib. If you have, say, a suitcase, or a kettlebell, in your right hand, it tends to pull you over on the right side. The left QL contracts to keep you upright. Can you say anything about its role in walking?
It does have an effect in stabilizing the tilt of the pelvis and in rotation, but I try and steer away from overly focusing on all the different muscles involved in walking. I want to keep it very general since most of the muscles we don’t exert any conscious control over.
Curious about proprioceptor nerves on the feet? How does that become a challenge over time?
The proprioceptor nerves in the feet are key to triggering the reflexes of the lower leg that allow us to keep balance when walking. We move from the center and the reflexes control the movement of the knees and ankles. The nerves carry those reflex signals. I am not sure why this would cause a challenge over time. If your nerves don’t function for some reason, that will definitely cause a challenge.
My gluteus mediiusis in pain right now I have a stoma and sleep on my right side on. top of it and it's sore any suggestions.
Strengthening it is probably the most important step.I also suggest anyone with pain to see a physical therapist
I may suggest extending this motion to walking backwards, forwards in a figure 8, Just like before, for a whole routine?
Another point and maybe it's just me yet
Your audio level is low, and I am having
A problem hearing you.
I appreciate the knowledge gained; being super helpful.
I do have routines on the channel which include all that. My mic glitched between 1:12 and 5:25 so you can hear the room echo during that period, unfortunately. But it still should be audible.
Sorry, I just caught what you really meant, the routine at the last half of the video. You should try my Core Balance and Mobility Routine which includes this and you can find it on my channel. I don’t do the circle walk in that, so it is a great suggestion for a follow up video.
I just tried it and it is more intensive than the back-walk video.
I compared this channel that I watch and the
Audio levels are very high;
ruclips.net/video/8H2f4aPjC68/видео.html
I cannot walk i have hold on to wheelchair to stand and sit my hip if feelinh stift what can i do thank you
You probably need to see a physical therapist if you haven’t already done that. You will need to build strength, but I don’t know your particular medical issues, so seeing someone in person is crucial.
So you can correct your walking if you hyperextend your knee?
No. You never want to hyper extend your knee. I’m pretty sure I didn’t suggest anything like that.
What if u ant move your left arm fluifly because of a stroke
All the core movement still applies the same. You just may not have the arm swing reflecting the rotation of the core.
I am 83 years old and I’m trying to regain my balance and walk like I did before I developed shin splints can you help? I am trying to follow your instructions.
I would begin by studying the videos on rheumatoid arthritis channel. You may want to consider enrolling in the online course. I do video consultations, but is good to be familiar with the material before considering that.
@@ToddMartinMD thank you for answering me so quickly I . I got the shin splints through and Zio mishap. I will check the videos as you suggest.
*physio mishap
@helenbaker240 Great. I hope they help. There is a lot of information there.
How to register for walking online course email?
Go to the link to the course in the description section of this and other videos.
My therapist didn’t know this ❤
I don’t teach information from physical therapy school.
When two things are shown simultaneously there will be division of attention which hinders learning. If explanation (first) is followed by demonstration (next) enhances learning.
12:12 is the first exercise 😊👍
Thanks
Your exercises are very helpful
Very glad to hear this
First Exercise starts at 12 minutes.
Am not hearing clearly something is wrong
There is some echo between 2 and 4 minutes because the mic cut out, so you may need to adjust the volume during that period. It should be audible even with the temporary echo.
Confused
What part is confusing.
Could probably see movements better without the dark jacket
You can’t see the torso rotation regardless of what I am wearing.
SWIMMING RATHER THAN BICYCLING.
Respect please President Joe is 80 years plus
😂😂
Its God good@ 2:47
I didn't
I didnt
Just another tooo many words to explain a smile thing so. GOOD BYE
You talk too much more don't have time to wait for ball to drop
This is not a quick tip. It is teaching you how to move. It is meant for people who want to invest the time to learn.
Well…dont watch!
Much too long an explanation!
Sorry you think so. Do you understand it?
Too much talking and almost no explanation.
Well that's an odd comment. The talking is the explanation. Are you saying you did not understand the explanation?
thank you for that my balance has gone to a big o im a port native in fla thanks
My pleasure
Dr. Martin, are there specific exercises to strengthen the gluteus medius muscle?I think mine are very weak cause my balance isn't very good. any advice would be helpful.
The one at the end of this video is helpful. Doing side leg raises is also helpful.
Great video and information 👍 👌 😊
Glad you liked it.
Couldn't hear a word, only your hand movements. Unfortunatee.
@evelynjames6215 Sorry to hear that. I think most people are hearing it fine.