American society is obsessed with looking younger. Just take a look at commercials, ads & billboards & you’ll see companies selling all sorts of anti-aging creams, lotions, wrinkle removers, fat dissolvers, nutritional supplements & guaranteed-to-make-you-younger exercise fads. With all these options just a mouse click away, you could easily spend a fortune chasing “the younger you”. But fortunately, there is a completely FREE way to answer the question “Wanna look younger?” Start by walking well!
You’ve all seen someone who walks with the characteristic “old person” walk. They/their…
- Head hangs in front of shoulders
- Chin juts out
- Shoulders are rounded forward
- Have bent over posture
- Arms don’t straighten all the way
- Waddle side-to-side
- Take short steps
- Have duck feet (toes turned out)
- May lean to one side
The tricky, yet wonderful thing, is that all 9 of these issues are related. It’s difficult to say which issue comes first…they are all completely interconnected. Therefore, the key is to realize that, when you have one of these, the other 8 are well on their way…if not already here!
Thankfully, ALL 9 of these issues can be solved…for FREE. It just takes a bit of focus on mobility & strength training…and voila…you’ll walk like someone 20 yrs younger! Read on!
Fix #1-5 – It’s All in Those Shoulders
The most recognizable feature of the classic “old person” posture is the forward angle of the head (i.e., the head sits in front of the shoulders rather than on top). And once that head (which weighs a lot) starts to shift forward, it brings with it the rest of the issues. Jutting chin, rounded shoulders, slouched posture & arms that don’t fully straighten all stem from scapula (shoulder blades) that are unable to properly move into position & back muscles that are too weak to hold things in place. Ideally our scapula are able to move through a full Range of Motion (ROM) (click for an awesome video of these motions!) & that mobility allows us to stand up straight & tall. But…it’s not enough to have the mobility. You also have to have strength in the upper back muscles (trapezius, lats & rhomboids) to hold the scapula in correct position. Without that mobility & strength, the head shifts forward, shoulders slouch & arms stay permanently bent. It ain’t pretty, people!
Fix #6-8 – It’s in Those Hips Too
Waddling, short steps & duck feet all stem from weak, tight hips. When we don’t have the proper strength & ROM in our hip area, the pelvis anteriorly tilts (rotates forward) causing the low back arch to increase. In addition to aggravating our low back, anterior pelvic tilt limits our ability to fully swing the leg through while walking…thus the waddle. The more we waddle, the tighter our hip flexors & external rotators get. And as a result, the shorter our strides & the more turned out our feet get. Again…it ain’t pretty!
Fix #4, 7 & 9 – And in Your Core
Our core (front, back & sides) is an important, but often overlooked, piece of the walking puzzle. It provides the connection between our top & bottom halves & our right & left sides. Without a strong, engaged core, good posture…and therefore, good walking…is impossible. Think about it. Back muscles are necessary for keeping your torso from falling forward. Frontal ab muscles are needed to help your pelvis stay in a neutral position (not anteriorly tilted). And oblique abs help keep us from leaning to one side or the other. Without solid core strength, our balance & stability are greatly compromised leading to a higher risk of lurching, staggering, tripping & falling. Ugh…definitely ain’t pretty!
So, what do you need to do to erase the years? Get stronger & straighten up! Wanna look younger? Start by walking well!
Happy Training,
Coach Michelle
For more info on mobility & strength, check out these articles:
- “Top 3 Must-Do, Do-Not-Miss Mobility Exercises”
- “Top 3 Must-Do, Do-Not-Miss Strength Exercises”
- “Shoulder Mobility!” by Guest Contributor, Ellen Argo of Treasure Valley Rossiter
- “Let’s Straighten Up & Get Faster”
- “Neutral Feet – No Ducks or Pigeons Wanted!”
- “Mobility Work – Who’s Got That Kind of Time?”