Table of Contents

The foundation of proper walking form is the reciprocal motion of the leg and the opposite arm. This blog post describes four principles of reciprocal motion in walking and how you can use these principles to achieve correct walking form.

Like most proper movements, perfect posture plays a key role in walking correctly. We will discuss this in the post.

We know that brisk walking is good for our bones. Use this post to make sure that you are walking correctly so that you enjoy all of the health benefits of walking!

Let’s start by describing reciprocal motion and proper walking form.

proper walking form

Proper Walking Form and Reciprocal Motion

Reciprocal motion is one of the movement patterns we learn early in life. We use reciprocal motion when we start to crawl.

When a baby crawls, they use this reciprocating motion naturally. They learn to coordinate and synchronize opposite leg and arm movement so that they can move forward. The shoulder girdle and opposite hip girdle work together to create forward movement.

Eventually the child graduates from a horizontal position (crawling) to a vertical position (standing).

Once in standing position, they use this acquired reciprocating motion to learn how to walk correctly. Specifically, they combine the opposite movement of the shoulder girdle and pelvic girdle to create locomotion.

When a child takes those first steps, they experience the miracle of walking!

As I mentioned earlier in the post, reciprocal motion in walking includes four main principles. These are demonstrated in the video.

Let’s review them one at a time, and then put them together so that you can incorporate them into your proper walking form.

Arm Swing and Leg Movement

The first principle is arm swing and leg movement. Specifically, the opposite arm and leg move in concert. As one arm moves in front of the body, the opposite leg moves to the front as well.

This is exactly the same movement you see when a baby crawls, except they are horizontal.

Proper Walking Form and Straight Arm Swing

The second principle is that the arms swing straight ahead. This creates a forward momentum that keeps your body moving as you walk.

Everybody should do this movement pattern.

However, some people swing their arms across their body as they walk. This reduces the forward movement, causes a lot of torquing, is very inefficient, and leads to a loss of momentum.

To eliminate this habit, practice your marching movement on the spot (one of the warm up exercises in Exercise for Better Bones) and incorporate opposite arm and leg pattern into the marching movement.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

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Mid Back Rotation and Correct Walking Form

Third, pay attention to your mid back as you walk.

When we swing our arms properly, the shoulder blades are brought forward slightly – as far as our body allows them to move forward. The rotation of the mid back causes your shoulder blades to move forward. The shoulder blades are “going for the ride” but are not activating the movement. It is the mid back that is initiating the rotation.

This mid back rotation is very important.

The forward movement of the arm when we walk is caused by a slight rotation movement in the thoracic spine.

When we walk, there is always a little rotational movement in the mid back. This initiates the swinging movement of the arms. The swinging of the arms in concert with the movement of the opposite leg propels us forward.

This rotational movement happens whether you are walking with or without Nordic Poles.

It is a foundation for movement and extends beyond walking to running. In fact, you will see competitive sprinters and runners demonstrate perfect rotation of the mid back as they move forward.

proper walking posture melioguide

Tai Chi Movement and Walking

Tai Chi provides a good example of forward movement through rotation.

One of the movement patterns in Tai Chi is cloud hands. The video includes a demonstration of this movement pattern.

Notice how the hands and arms move forward. However, in reality the hands and arms are following the movement of the body. This movement is very similar to what we use when we walk correctly.

Correct Walking Posture

Fourth (and finally), proper walking form incorporates correct alignment of our head over our spine.

During head carry, you should ensure that your head sits over your shoulders and that your shoulders align properly over your hips.

You see this type of alignment when people carry items on their head. This forces the head to align with the shoulders and keeps the shoulders squarely over the hips. The weight of the object is distributed through the body and the walker can effortlessly carry the item.

correct walking form melioguide

The Head Drop

You want to avoid a head drop when you walk.

As soon as you drop your head forward, it throws off the alignment of your head with your shoulders and hips.

Your head is no longer supported properly and the weight of your head is not distributed properly over your body.

Further, our walking form is compromised.

Over time, this movement pattern can lead to a number of problems including neck, back and shoulder pain. It could also increase the risk of a fall because you compromise your balance.

You often see this happen when people use their mobile phones as they walk.

text next - proper walking form

Walking, Texting and Text Neck

When you use your mobile phone as you walk, several things happen.

First, you lose or reduce your arm swing because you are holding the phone.

Second, the reciprocal motion through the thoracic spine is lost.

The combination of these two loses compromises your walking form and increases your risk of injury, pain and, potentially, a fall.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

  • This field is for validation purposes and should be left unchanged.

Proper Walking Form

Proper walking form is very efficient and is wonderful for your posture and your spine. I encourage you to incorporate these four principles into your daily walk.

Try to avoid using your mobile phone as you walk and instead use this precious time to enjoy the movement and your environment.

And don’t forget to practice reciprocal motion as you walk.

When you follow these principles you will gain the full benefits of walking.

Perfect Posture and Postural Alignment

I have a page dedicated to Perfect Posture. You can find information on how to get that perfect posture. 


Comments

August 11, 2020 at 2:20pm

Penny Hildebrand

Margaret, this is so enlightening and energizing as I start my fight against osteoporosis. Already took a better walk today, working on posture and starting your daily program. Fabulous! Do you offer private virtual therapy/workout sessions. I live in California. Thank you.

August 11, 2020 at 2:59pm

Richard Martin replies

Hi Penny. Thank you for your comments.

August 16, 2020 at 6:27pm

Loraine Cosgriff

I walk as you suggest on safe even surfaces. However when I am hiking on a long distance trek in rough, mountainous terrain I need to have my eyes on the ground to prevent tripping or slipping on steep, uneven or wet surfaces and often scree.
Have you any suggestion on how I can offset this to improve my posture?
Thanks for your articles I find them really helpful. I am 73 years old with mild osteoporosous in my spine.
Loraine from Australia.