How to Stop Forward Leaning with Walking

Learn how to stop leaning forward when you walk by learning how to control your core. This Walking Code Video will focus on what incorrect movement in your core leads to forward leaning and how you can correct it.


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This video is the first part of a 3 part series on how to correct common walking problems by fixing a problem with core rotation. In this video we will look at how incorrect use of the uppermost portion of the core can lead to leaning forward, misalignment of the lumbar spine, and heavy impact on the heel.

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Tai Chi teaches that all movements are guided by rotation of the waist. In our current terminology, the waist would correspond to what we call the abdominal core. Rotation of the core is controlled by sets of muscles on either side of the abdomen. Rotation can only occur when we activate one side of the core at a time. When we activate both sides, they turn against each other, preventing rotation. In the case of the rotation of the upper abdominal muscles, this also results in pitching forward of the spine. This is one of the common mistakes that makes people lean forward when they walk, either on flat ground or when walking uphill.