The 6 Fundamental Principles of Proper Walking
The 6 Fundamental Principles of Proper Walking
Walking is the most natural form of movement for humans. However, in our modern world, marked by stress, lack of exercise, and poor posture, many people have forgotten how to walk properly. Conscious walking not only has positive effects on posture and muscles but also on mental health. In this article, we present the six fundamental principles of proper walking that will help you walk more naturally, relaxed, and healthily.
Principle 1: Focus on the Here and Now.
After a stressful workday, our thoughts often wander to the challenges of the day or the tasks for tomorrow. This mental distraction negatively impacts posture. To counteract this, focus on the present moment while walking. Feel your steps, the movements of your body, and your breath. This mindfulness helps to release tension and improve your posture.
Principle 2: Release Muscle Tension.
Stress often leads to unconscious tension in the glutes, abdominal muscles, and shoulders. Walk for about two minutes at a normal pace—not too slow, nor too fast. Consciously tense your glute muscles, abdominal muscles, and shoulders one after the other. Then, completely release the tension. You’ll notice that your steps become longer, your arms swing more freely, and your breathing becomes more relaxed.
Principle 3: Let Your Arms Swing Freely.
Many people spend the entire day with bent arms—at their desk, in the car, or while using a smartphone. This constant posture strains the shoulders and arms. Let your arms swing naturally while walking. The arms and legs move oppositely, causing the pelvis to rotate slightly and the spine to move gently. This natural movement pattern not only trains the intervertebral discs but also relaxes the shoulder muscles.
Principle 4: Gaze into the Distance.
A lowered head constantly looking at the ground puts a lot of strain on the cervical spine. The neck muscles try to compensate for this poor posture, which can lead to tension and pain over time. Instead, direct your gaze into the distance. Don’t focus on anything in particular, just let your eyes wander softly. This posture not only relieves the neck but also promotes an upright, confident posture and a positive aura.
Principle 5: The Psoas Walk.
The psoas muscle connects the legs to the spine and transfers the movement energy of the legs to the upper body. Due to lack of movement, the psoas muscle is shortened and stiffened in many people. To train the Psoas Walk, first walk consciously for two minutes, lifting your legs as if walking on stilts. Then, allow your legs to swing loosely and emphasize the forward and backward movement of your hips while keeping your upper body upright. This movement activates the psoas and promotes a natural, fluid walking style.
Principle 6: Relax the Jaw Joint.
The jaw joint is a sensitive stress indicator. Stress and emotional tension are often visible when the teeth are clenched unconsciously. This tension transmits to the upper cervical vertebrae and negatively affects posture. While walking, be mindful of keeping your jaw relaxed. Keep your lips gently closed and your teeth slightly apart. A relaxed jaw joint can help bring the entire body into balance.
Conclusion
Proper walking is much more than just a means of getting from one place to another. It can become a valuable tool for physical well-being, mental clarity, and a positive presence. By integrating these six principles into your daily life, you will not only walk more consciously but also improve your posture, mobility, and inner balance in the long term. Give it a try and discover the power of conscious walking!
A great advantage of stappone sensor insoles is the live biofeedback. This allows for real-time corrections to your walking pattern and helps you learn to walk properly.
Do you have any questions about using our stappone products? Contact us! We are always happy to assist you.
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Fit with every step “Walking correctly” The easiest training to live a healthy life
By Markus Roßmann & Bernd Neumann , 2017
