How to Stop Forward Leaning with Walking
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- 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.
Join the new Walking Code Members Community for access to Live Q&As with Dr. Martin, a community forum, the full original Walking Code Course, and access to members only content. www.movementsp.... The new Walking Code Online Course is now available. 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.movementsp...
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.
Get my new book, The Walking Code: Correcting Abnormal Gait Patterns by Mastering the Control of Your Core at the link below. This book closely following the whole Walking Code Online Course. You can get the book by itself or get it included with a subscription to the Walking Code Online Course.
www.blurb.com/...
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.
The new Walking Code Online Course is now available. 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
If they taught this stuff in school it would save the national health/private health billions!By changing my walk over the past five years I’m now 54, I’m sure I’ve kept a hip operation at bay! I’ve found myself it’s not something that can happen overnight however with perseverance it’s taken me a few years to Reeducate my walk- after having flat feet for years I now have an arch I use Vibram five fingers all the time even when walking around my house as I find I can have a proper gate with them - I’ve still got a lot of work to do -It might have been quicker however had I found your site sooner! This rotation exercise makes walking so much easier - I was aware of it but your detailed video has helped me much more - thank you! Keep up the good footwork- in 50 years people such as yourself will be seen as visionaries- it’s so obvious once you get into it how important it is that most people don’t know how to walk let alone run! But the fact is they don’t know they don’t know. I’ve found if I talk to my friends about it they think I’m quite bonkers! So frustrating when I go out and see peoples alignment wonky from the foot up- It’s almost 100% predictable which hip or knee will therefore be damaged as a consequence - obviously I’m not a doctor like you but I’ve had Flatfeet for 50 years with no help from medical practitioners except to be told there was nothing I could do about it. I’ve have had to find out for myself only from TH-cam how to make things better - I’ve found many excellent sites thank goodness one of them being yours now - I’ve discovered you can change a flat foot into a healthy arched foot And proved it by doing it!- My backache and hip ache have now gone and I am starting to feel fitter than I did with my flat feet at 21! Keep spreading the good walking the word! I’m subscribed millions of others should too..... but unfortunately they don’t know they need to😬
I really appreciate your comments. This issue is truly unrecognized by physicians. I don't know a single doctor who is aware that this issue even exists, and is the source of so much of the pain that we treat in our practices. Nothing is taught in medical school, residency, or continuing education about this.
Good must practice that thank you
W.
they're too busy teaching porn these days
Yep they only teach this in the military.
Great lesson! Reminds me of what our drill instructors would say when marching in formation. "Lean back and strut!" I'm 67 and still try to keep my shoulders back and swing the arms when walking.
Military people are one of the few groups who ever get any recommendations of how to walk properly, because it can be life or death.
I'm 61 and people say I Still walk like a Marine! Back Straight but I do still tend to heel strike not mid-foot. I prob take to long of a stride but it is pretty fast?
I hope you get this message, I just watched this and tried standing and walking the way you show and describe, and it feels SO DIFFERENT to move this way! It doesn't come naturally to me but at least now I know the proper way to correct my bad habits. Thank you so much!
I am so glad this helped.
Hi again Todd, I started using your method several days ago and just have to get back to you on my progress! First of all, I commented on how different it feels, and for me it has been the release of tense muscles in my neck, shoulders and back, especially lower back. I can feel muscles in my legs that haven't been used for walking for a long time apparently. The feeling of my skeleton bearing the weight of my body instead of tense muscles is almost exhilarating! I wanted to share with my husband but since he has hip dysplasia he isn't able to. So sad. But I am happy at least, thanks again!
This the most effective and the intelligent explanation and AID..to counter and correct forward lean walking..period! Thank you Dr,Martin,
Thank you.
Thank you so much for this simple and totally natural reminder of how to walk! I forgot all about that rotation! It has to do with being carefree while we walk, loose-jointed, not holding all the stuff in but expressing it out!
My pleasure. Most people never think about it. Being more mindful can definitely help.
Best explanation of correct walking technic, thank you
My pleasure.
Thanks Todd, 68 years old and always leaning forward, starting tomorrow I will rotate.
Let me know how it goes.
Thank you for this extremely informative video! I’m 73 and have been conscious that I leaned forward when I walked as long as I can remember. Wouldn’t it have been great if someone had told me how to correct this. I’m deeply appreciative and will start this practice immediately. Bless you!!
I am glad you enjoyed the video. Thanks for watching.
Thank you!! I know that I have always walked leaning forward but never understood the mechanics. It's actually very hard to walk when you are thinking about your motions :)
I will start working on this principle.
Just like a dance, it takes time and practice to master it, but then it become second nature and doesn't require thought.
L4 compression wedge fracture 4 months ago. Three days ago started walking with intent of a correct posture and a smooth gait in mind. Great time to come across this as I feel I am learning to walk.
I hope it is helping. Welcome to the channel.
Absolutely spot on. Kids need to be shown this early otherwise by the time they are 50 they need back or knee surgery. Thanks for posting, Doc!
Kids with backpacks are notorious for leaning and it becomes a habit.
Thank you this is a great video as I was watching this I remembered this is how you march in the military left right left right I am 69 yrs old and learning how to walk again because of an injury I had while in the military and no one at the VA ever told me how to do that again so again Thank You for explaining how to control the core...
I am glad you liked the video.
Thank you Todd - I walk a lot and I know I lean forward, so this really is something for me to practice. Cheers from faraway New Zealand.
My pleasure. I hope it helps.
Another Kiwi here..Thanks
@@meatavoreNana My pleasure.
Just found a new way of doing my walking meditation! Thanks for the advice! 🙏😊
Glad to hear that. I am planning a walking meditation video with my wife in the next couple weeks.
@@ToddMartinMD Oh, wonderful! I am looking forward to seeing it! 👍
Thanks Todd, great videos... Really helpful for me as I had a stroke last year and have had to learn to walk smoothly again. I have worked hard at this, and have to consciously pace myself. I also have a problem with balance and should I walk on uneven ground I lose my confidence. Thank you once again. :)
Nutrition can help you with that. Watch Dr Berg on Strokes.
I have been suffering from a severe sciatic issue. Stated walking your way and got relief immediately. God bless your work.
M
I'm 54 and noticed recently in my security camera footage that I walk leaned forward constantly. When I stand up straight, it pulls at my hips and hurts-so I figure that is the reason I do it and it has become a vicious cycle. This is how and why I found you! I'm so glad I did! Thank you for your expertise. I feel very lucky that there IS something I can do to help myself, thanks to you.
Thanks Sherly. If you have been pitched forward for years, you hip flexors are going to be tight as your muscles have adapted to that position. This will take some stretching work as well as improved technique, but it is doable.
@@ToddMartinMD I can see that. It all makes sense. I've got some work to do! Thank you so much for your kindness in helping and taking time out for me, as well as others here.
This is one of those things that when you are told it, it instantly makes so much sense. Well explained. Here I am almost 70 and finally learning how to walk. lol
You are in good company because no one was ever taught this stuff.
I’m25 with excruciating lower back and neck pain I realized I walked LEANING FORWARDS. SINCE A YOUNGIN! Education system is worried about the wrong things!!
Sorry to hear about your pain. I hope practicing the techniques I teach can help.
Thanks so much, I took videos of my walking and found I do lean forward a bit more than I thought. I didn’t know that when I walked toward the camera my right foot turned in instead of straight!
Awareness is the first step to getting it better.
Something so simple and obvious but I never understood. I can already feel the difference. Thank you for sharing this.
My pleasure. I am glad it helped.
Xlnt. I've been working on the proper gait for a while. This video surely is a MAJOR assist. Thanks!
Glad to hear that.
Thank you! I work in a small warehouse and keep moving around within it, never taking enough steps to be able to swing my arms. During the day, I lean forward and work on counters. Must have gotten into the habit at work.
I hope the video helps.
Thank you for posting these videos. I recently came across your channel and am so grateful.
You are so welcome!
I have a friend that has fallen on a down-hill slope. I will pass this along to him as he rehabilitates. From watching him shuffle in the past, I’ll bet this is part of his problem. Thanks for the video.
My pleasure. I hope it helps him.
I have scoliosis and stoop to ease back pain. I worked secretarial/computer jobs all my life to boot. I have begun practicing walking backwards to train my brain to look forward vs downward when I walk front facing.. it is helping somewhat tho I've just recently started that. I am going to try your way this weekend when I attend a graduation and see if this helps me at all. I am finding out I don't have core muscles to begin with and am working on that as well. Thank you for your video and your effort to answer questions and queries!
My pleasure. Depending on your degree of scoliosis, keep in mind that it may affect the technique. Walking backward is a good practice.
Thank you for your feedback Dr. I will keep this in mind going forward.
I am teaching my clients to focus on front diagonal connection (of all front fibers kind of) from inside shoulder to opposite front pelvis. A connection and NOT elongating the front in loco-motion is auto-generating the deep real core 😉
Thanks for sharing.
I actually discovered rotation on my own, but this is good advice for when I find myself pitching over, Thanks.
My pleasure.
Your videos have really really helped me. Thank you
Glad to hear that.
Thank you for this instruction. @ 77 I can honestly say no one even taught this to me.. trying it now it is hard to do but I’m going to keep trying and will be passing it on to my daughter who has the same back issues I am having. Thank you❤
My pleasure. I don't think this has been taught to anyone, not just you. Not enough attention has been placed on the importance of good walking technique and exactly what that technique is.
Thanks for this video! Very timely!
My pleasure
Thank you!
When I stop I stand verticle.
When I walk, I walk like I'm going up a hill although the ground is flat.
I correct my self consciously.
Now I know, rotate ( a bit) at the shoulders too, not just push back the chin and swing the arms.
I hope that helps
Awesome information that I follow your instruction and pay attention to my walk and has made my foot pain go away. God bless you. I continue to watch all your videos ⭐💕
Thank you so much. I am glad the information has been helpful.
Great teacher! Thanks!
You're welcome.
Man you are brilliant!! thanks for the tip! Just unbelievable the difference it makes.
So glad it was helpful.
This is like my 3rd time watching one of your videos and each one has been extremely useful thank you!
Glad it was helpful!
I’m 51. I had arthroscopic knee surgery in High School from damaged meniscus from running track, and then as an adult, I’ve had 3 ribs in back (right side) from getting kicked by a horse when I was 8 months pregnant, and another broken rib on that same side several years later from slipping on ice while hauling water (also pregnant) to my horses. Then about 10 years later after that, I separated my right shoulder when I was violently dumped by a young horse, which I did not have the surgery for so it’s still separated.
I’ve developed not only a lean to my walk, but my horseback riding position is also not what it used to be.
I find I have a lot of left foot pain and my left rectus femoris does not flex like my right one, and I have constant nagging neck, scapular and back pain most days.
I’m excited to try this technique. I scoop and push a lot of manure in a wheelbarrow too (10 horses worth many days), so I think that also has trained me to lean forward even more than I would otherwise.
Who would have thought I would have to learn to walk again!😂
Re-learning how to walk better is very common. I hope it helps with your issues.
My mouth fell open when I saw this. My walking has been jacked up since the day I was born. I have never been able to move/walk like other people. As a matter of fact, how I walk is SO misaligned that when I try to walk with correct posture and form ( as suggested by therapist) I feel like I look insane..lol...
I hope you are able to improve.
@@ToddMartinMD Thank you so much! I know your video will help! It makes so much sense. I’m also trying to understand what it means to walk with a posture where you “ lead with your nose and not your chin”. I saw that suggested on another walking form video, but there wasn’t an example of what the wrong firm looked like ( chin) as compared with the right form ( nose) if you know what this means or understand what they are trying to say, I’d love to understand. Thank you so much again❤️
Oh dear. Todd, I am 81 and have been doing this all wrong forever! Except, thousands of years ago, my drill instructor preached lean back, shoulders back and let the arms swing. He was right then you are now. Thanks, I will try to do better.
You can always get back into the correct habit.
Hi Frank, … best to forget the labels of ‘right’ and ‘wrong’. They only induce guilt, which in turn causes mental and emotional distress. You weren’t doing it wrong, but just differently. Now you’ve learned a better way, you can walk a new path, so to speak 🤗. Good luck to you, and take care 🌈😊
I've always attributed my lean to carrying a golf bag for years.. perfect timing for seeing this vid..
Glad you found it. You may be right in your assessment. Kids walking with backpacks often get in the habit of leaning as well.
Thank you so much for making this video doc!!
My pleasure.
Thanks ! I now understand why this is happening.
I hope it helps. Thanks.
thank you going to try to be more conscious
You can do it.
Thank you !! I have never heard this so I excited to know this.
Glad to help.
OK, got it. Thank you. I'll put it into practice.
Great.
Very great tips here thank you so much will be more aware now of that rotation as I age.
I am glad you found them helpful.
I’m 80 years and I’m experiencing this leaning forward walking last year, I will try your method tomorrow.
Thank you!
You got it.
Thanks. It seems you have solved my leaning problem
My pleasure
Fantastic CLEAR explanation. It WORKS🏆🩵😃💥
Great to hear!
Turning towards the swing leg!..Thanks doc
What did he mean I don't understand the video pls pls reply 😭
Bro please reply
@@stealthgamer428 when you do a right step (right foot goes forward), you turn your chest to your right a little bit.
when you do a left step (left foot goes forward), you turn your chest to your left a little bit.
At 3:57 the man shows how you're supposed to turn your chest, but he exaggerates it, so he does it more than you should do it
@@Furko08 means that we rotate the chest a bit not too much, right?
@@stealthgamer428 yes
Fantastic advices, appreciated
My pleasure.
Very good explanation of the mechanics and geometry of a proper, efficient gate. Regarding hill climbing, of course you're going to be pitched slightly forward relative to the ground if it's sloping upwards in front of you.
Of course. You are vertical relative to gravity, not the slope.
Great content. Thank you. I have never seen this before.
Glad you enjoyed it.
PT’s Rock. Thanks!❤
My pleasure. I am an MD.
Very helpful. Thank you!
My pleasure.
You are an awesome human being! Thank you 🏆
Wow, thank you!
@@ToddMartinMD Thank you for helping me improve my walking so I look normal 😂. People always told me my stride was too long but I didn’t know how to fix it until your vids. I was leaning forward, heel striking hard, and not using rotation
@@jonitalia6748 I am glad the videos helped.
I’m grateful
My pleasure
Just what I wanted to understand. I was leaning but didn't know why. Thank you.
My pleasure.
Awesome. You deserve more views and subs for sure.
Thanks. I am patient. Things are growing.
Not everyone see the value and feel they learned how to properly walk as babes. So much good instruction here! Thank you, doc! 😃
Love this. Thank you.
My pleasure.
I use a 5+ foot walking stick to keep my back straight when walking. In open space, I place my stick horizontally behind the small of my back. It works for me.
Sounds great.
Brilliant; yet so simple. Well explained.
Glad you liked it
Thanks Todd.
My pleasure.
Thank you so much. This helped a lot!
You’re welcome
If I had to choose one video about walking, I would choose this one.
Good to know. Thanks.
Really useful -- and so simple. Now, to remember...!
It just takes practice to build the habit.
Thank you, that will help.
Excellent.
Thanks, never knew that before.
My pleasure. Glad you found it helpful.
Thanks, a real help to me
My pleasure
This is really helpful. Thank you.
Glad it was helpful.
Great Video
Thank you.
Most helpful, thank you Sir.
Glad it was helpful.
Very informative, thank you
Thank you very much
Great lessons. Wish I'd seen this YT a few years ago.
There’s no time like the present to get started. I hope you aren’t already suffering with pain.
Thank you
My pleasure
Too good to be true? Just saw this video today. I am 80 and about a year ago started having severe lower back pain after walking a short distance. Today using what I learned I walked almost a mile with no pain. Can it be that simple?
I am so glad to hear that. For some people it can be that simple. I have a lot of videos, it it’s hard to know which one will be the key for each person. I would like to hear back from you in a couple weeks and let me know how it’s going .
@@ToddMartinMD I'll definitely report back.
Marching is a good visual cue.
Yes, it can be.
Thank you sooooo much sir
You are very welcome.
Thank you!
My pleasure.
That was useful. Thank you!
I'm glad it was helpful.
Brilliant
Thank you.
Slow vs Fast. Would you run without leaning forward? No. If you are just strolling, don't lean forward.
But if you want speed, lean forward. The body automatically moves the legs to keep the body from falling to the ground.
Try to concentrate on a light foot strike.
Nope. Moving fast has nothing to do with leaning forward and letting gravity pull you. If you watch Usain Bolt, or even Tom Cruise for that matter, they are completely vertical. If what you are saying was true, you would expect Usain by to be really far forward, proportional to his speed. Of course, he is not.
Very nice video
thank you very much
Thank You Doctor Martin, I never realized I was doing that, but I knew I was not walking properly (pitch forward) .
I wonder if it's the product of working inside offices where you are trying to cover yards to go to various locations
and you have a to do list and are concentraying or deep in thought..etc etc.. I know I don't do it outside very much.
My observation might not be the answer, but its quite common to see in our hurry get it done society..
There are a lot of reasons people fall into this pattern. It’s easy to do because no one teaches people any different. In college, I had an internship where I had to walk a mile from the train every morning. I walked really fast and developed the habit of leaning forward which stayed with me until my wife pointed it out years later. I just thought I was a fast walker.
I’m doing this Thank you
You’re welcome.
brilliant
Thank you.
What is the distance between your steps while walking quickly, and how tall are you? I want to build a base on it. Thank you, my brother. I am following you from Toulouse, France.
Glad to hear from you. I am 5 9” but I have not measured the size of the step. If you were to pivot 90 degrees from the heel strike position, you should be in a comfortable shoulder width stance.
Very good. Got it!! Thank you!!!~
You’re welcome.
Will the use of trekking poles help develop the correct rotation?
Yes, they can be helpful with feeling the rotation.
Thanks but I’m waiting on a hip replacement operation using a walker or walking stick. Right hip is OK. Noticed the leaning forward. How to correct this without leaning forward. Should I be using two walking sticks instead as using a walker keeps the arms still?
I don’t think using 2 walking sticks would be helpful for balance and fall prevention. Walkers are tough because they tend to make people bend forward. I like that upright walker I have seen advertised. I don’t know why walkers were designed in a way that makes people bend over.
How often and how long should walking backward be done?
I don't think there is any specific answer to that. I think that just practicing it for short periods for the purpose of training the body in different gait patterns. Even practicing for a few minutes periodically can be helpful. I don't think it is necessary to go for a long walk backwards. That would not even be safe.
Thank you, Doctor! I'm 2 months out of a bilateral TKR. And I probably haven't walked correctly in years. I'm going use your suggestions to improve my gait.
Wonderful!
I probably don't rotate at all. I usually have a dog leash in one hand and a horse lead in the other, so moving the arms back and forth is a no-no. I'm sure there's a way to rotate without swinging the arms... I'll have to work on that.
You can definitely rotate without swinging your arms. If your arms are relaxed, they will swing automatically if you use the core correctly. If your arms are otherwise engaged holding a leash or carrying something they will tend not to swing because you are conscious losing something else with them.
So…. Walking, by turning towards the swing leg, with rotation. Easy ! 👍🤗❤️🌈
Assuming you are walking in a straight line.
the Tai chi walk 💐💐
I do have several videos on the specific Tai Chi walk.
Omggg I’ve lost rotation !! My ribcage is severely compressed and everything is a mess in my body. I don’t know what to do
My technique videos can help you relearn how to guide yourself from wait rotation
Good demonstration, however seeing the side few was not that helpful I use a cane which I know I'm not using well, but I don't see rotation helping me as you demonstrated and my forward leaning is increasing. Therapist are terrible at correcting or noticing, and primary care doctors don't bother with back issues any more. " Just live with it" is the current attitude.
I describe the rotation and helpful exercises in other videos. I also have one one walking with a cane which may help.
@@ToddMartinMD Thanks, I'll definitely check them out, I have been desperate for some help on the cane issue.
@@c123bthunderpig Great. I also do have a cane video on the channel that you can check out for the basics.
Can this technique be used for people with Parkinson’s disease?
Absolutely. I suspect people with Parkinson’s lose some of the reflexive body memory that people use when walking. I have a feeling that if their movement was more done at the conscious level than the reflexive level, it could be significantly improved.
Do the same mechanics apply when walking dogs🤔
The same would apply.
Does the head rotate too?
The head should not rotate when walking forward.