This month I wanted to show you one of my favorite exercises, moving from a march to a lunge and back. Why is this exercise a favorite? Let me tell you! It is an important component in walking, pushing off your foot, lifting your leg and landing correctly. It uses your gluteal buttock muscles and stretches your hip flexors, yet also gets the flexors to work where they should. It also stretches the back part of the hip on the outside of the thigh. It activates your deep abdominal muscles and the obliques and gets the midback and shoulder blades to rotate.
Did you know walking had that many actions? And that is only half of it! Many people say they were never taught to walk! Another great reason to do this exercise is it improves your balance. I will give you a few alternatives too if this seems too hard initially.
Raise your right knee to about hip level and your right arm overhead, close to your ear. Let your chest turn toward the knee but keep the pelvis pointing straight ahead. Let the pelvis on the right drop so the pelvis returns to even. This is important for when you take a step the pelvis lifts slightly and then levels as you land. You are now in a march.
A variation is to start with the left hand under your right armpit, keeping your right hand down. This will help you feel the rotation. You may also try touching your right knee with your left hand. If you need a little more support stand in a doorway touching more the right side of the door frame and avoid holding onto the left.
Next you will move into the lunge. Your right march leg comes down, straightening and stepping back behind you. Your heel points slightly away from your body and your pelvis rotates toward the left knee. Your left heel is now bearing weight along with the right ball of your foot. Keep the left knee bent at about a 90 degree angle. The left hip pushes back slightly to rotate the pelvis. Your right arm reaches forward or you may keep the left arm under the right armpit or let your right-hand reach to the left side of the door frame. This is the position to push off when walking, letting the hip stretch and activating your gluteus maximus, while the left hip is activating the gluteus medius to keep the pelvis level.
Next move back to the march which is a great balance activity. As you move from the march to the lunge you may feel your shoulder blade on the march side move from pulling down and in toward the spine to a slight up and out in the lunge. Your abdominals have to stabilize you and help you rotate. Don’t forget to reverse sides.
I like to think of walking as a controlled fall. Each leg has air time when the weight is only on one leg. Typically, when walking the leg would lift not completely into a march but straighten and land on your heel.
I find the movement of the human body such a rhythm of beauty and such a wonderful design. Enjoy the movement exploring the movement of the pelvis, the hip, the feet, the shoulder blades, the spine. Isn’t it amazing how it all works together.
Have a great month and If you are having problems, don’t be afraid to call or text. Remember I can also work with you on a telehealth call. Transformation can happen. It isn’t always as fast as we’d like, but it’s worth the effort. After practicing this, you might find yourself walking with more spring in your step and a smile on your face, in spite of Corona!
Stay safe, well and keep transforming!
Judy