Lean Forward When Walking? 3 Exercises to STOP Walking Hunched Over
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- čas přidán 14. 08. 2024
- Do you lean forward when walking? Learn 3 exercises to stop walking hunched over plus 3 bonus tips to walk with less pain and better balance. m4lpt.com/lean...
In this video, you'll learn:
0:00 Why do people walk bent over as they age?
1:55 How to stop leaning forward when walking
3:13 Exercise #1 to stop walking bent over
4:59 Exercise #2 to stop walking hunched over
7:09 Exercise #3 to walk more comfortably without back pain
8:19 Bonus tip #1: Lean forward when walking?
9:19 Bonus tip #2: Prevent back pain when walking & decrease fall risk
10:26 Bonus tip #3: Improve balance when walking
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👉 m4lpt.com/lean...
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More 4 Life
St. Louis, MO
314-941-3970
I just walked a mile for first time in 10 years without pain....thanks so much for this video. 10 years ago I twisted my knee playing tennis. Dr thought it might be a torn meniscus, xray and mri were negative. I continued to limp and it turned into knee and back pain.
I've tried different leg exercises but after a week after your video it is much improved...THANKS
You're welcome. Glad it helped. Keep up the good work!
Awesome that's what I want to walk a mile
@@More4Life y
I had a torn meniscus a few years ago ( in my 70s) doc said just let it heal, took about 8 months for last bit of stiffness to go, but ok. I do get a twinge of weakness sometimes, I do lots of keep fit and can do deep squats but have to be careful of lunges.
@@stelladonnelly2832 keep up the good work!
I am 71; since reaching 70, with poor balance I have watched many, many videos about walking. This one was different! I just walked my dogs and was the most comfortable walking that I have been in two years. Very helpful was to walk from the hips, take tiny steps, and okay to lean forward a little. No one else said any of those things. Thank you so much; I have hope!
Glad it helped!
I walk hunched over due to lower back pain. Thank goodness for grocery carts and the tips in this video.
@itsjustme7487 - It's not just you 😉 Lots of people have to lean on grocery carts. Glad you liked the video.
I'm 75 and that's almost the only way I do my groceries now... hunched over the grocery cart... I am so glad I found these exercises to help me get out of this rut ! ❤
@@More4Lifethank you so so much for your help ❤
You all are great! I fell hurting my spine and it a journey so much. Yes I walk everyday. I pay attention to how I walk, thank you so much you all are great guides.. I keep my weight down, and I focus very much. But somedays I do sink and I feel myself slouching seriously.. Thank you so much. No more tripping I pay attention to my steps..
You're welcome. Good luck!
I watched this video two days ago and on yesterday I tried to walk the way you demonstrated. Amazing how much difference it made. I even walked a little faster than usual. Thank you so much. You were answer to my prayers.
Glad it helped!
Ger a long walking stick and use it to keep you walking upright. It works for me and I'm 91 years old. I hunch over because it decreases the muscle pain around my belly.
Great advice, thanks for sharing! Sound's like you're doing pretty well for your age.
I had spinal fusion on L4 and 5 in 2020. I cannot walk tall. And it hurts as I walk humped over unless I have a cart. I sure wish I had your office to come to. But i am going to do the exercises, along with chair yoga (my knees replaced too from a worn out back). Thank you!
You're welcome. Good luck!
Thank you , I'm 68 and over weight . My back kills me to walk but my dream is to walk the Camino Santiago the French Way.
You're welcome. Good luck!
Your description at 1:30 is the best I have ever heard this condition described. Brilliant, well done.
Thanks! Glad it was helpful.
I got mashed between 2 trucks in 99 and have NEVER gotteon totally over it-- and just lately I"m starting to do this more.... THANK YOU.. OH- and I DO feel like I'm getting older because I AM.. ha I have no issue about getting older-- and I don't give a rip what anyone thinks.... but I want to walk right because it hurt less and I feel better.. and again THANKS>
Sorry to hear about the accident, but glad you survived it and that the video helped.
Have both Degenerative Disc Disease and Spinal Stenosis and several more things. Am 73 yrs and yes hard to stand straight for long and walk especially. I try hard though. Use a cart at a store and never will use mobile chair at store I try walking. But it hurts and cannot do much shopping that way, but the cart helps. I thank you so much for the tips and wish we had those in my area that would actually come out to explain things like this. I need left hip surgery and right knee total knee replacement and have had other hip and knee done and spine worked on three times, and this is terrible, and it is not ever sure how it will come out if at all of course. Infections like Mersa can happen and that can be deadly, and I know this as was a victim once but lived. I certainly want to stand straight and wild do anything to work on this. Thank you! (Used to dance, and do not like anyone I went to school with to ever see me like this, or that I worked around)
Sorry to hear you're having such a hard time. Here are a few videos you may find helpful until your surgeries:
Walking with bone-on-bone knee pain: czcams.com/video/63SJMytfL08/video.html
Hip arthritis exercises: czcams.com/video/PZTPPBVWW0w/video.html
I have a neurological disorder and your video is improving my gate . Thank you good sir .
You're welcome. Glad to be able to help.
I was a crew member in the Army, in Blackhawks and Huey's for 30 of 32 years. Had 4000 hours and I'm 6'2. Always hunched to see out the window or I had to go to a knee to see out the window when doing landings or training in gunnery. Just created an almost constant pain and as you're describing. The hips were always crushed it seemed.. the body armor when deployed plus the ammunition and gear I really never recovered from. I have a spur on L3 and that really creates a issue with going to the bathroom and getting up. I'm gonna work on this.. thank you. I'm 58 and retired in 2016.
You're welcome. I hope some of the tips help.
Thank you for your service. Praying for your healing. This site is very helpful for healing dear one. 👍
Another thank you for your service. We all owe you so much. I'm going to start my days with rewatching this video and any other relating to my posture and pain. Perhaps I will look for anther relating to my laziness in this area.
Here are 2 other videos to help you with posture:
Kyphosis-Lordosis posture: czcams.com/video/3gw0j-dNHlg/video.html
Exercises for spinal stenosis: czcams.com/video/YSVYTw37ymE/video.html
@@Jean-ni6of vulnerable c
I appreciate the extensive explanation. It will enhance our ability to do the exercise
This video is the most helpful I for walking exercises.
Glad it was helpful
My family has a history of walking bent over.
I am going to share this family members.
Thanks for sharing!
Thanks. Using core muscles in my abdomen really was the best tip!!!!!🎉
You're welcome!
Watching from South Africa thank you
You're welcome.
Amazing how many continents this young doctor is reaching to help us! When we find a good thing, pass it on!
Thank you so much for both explaining and sharing why we go about walking with a hunch. Please do share excercise and how to overcome the same .
Make sure to watch through to the end of the video as there are exercises shown.
Good day dr , will do so. Practice the same as well . In my case the problem is both core abdominal muscles and hip muscles are little weak .. will follow the exercise you advised . This should help me a lot . Thanks a million 🙏🙏
@@poojahm120 you're welcome. Good luck!
Amen
Thanks for sharing this with us. I, recently, started working in a Nursing home, and the approach to walking better are all the same (basically)….balance acts and strengthening, but some are still falling. I appreciate your teaching and explanation so I can apply this to my pts to see better results. Thx, again.
You're welcome
That was fantastic! So well explained and demonstrated. Thank you so much.
You're welcome. Glad you enjoyed it.
Thank you so much, these movements look great, and I shall try to follow your advice.
Regards from Northern Europe.
You're welcome.
Thank you demonstrating how you do exercises. I will be doing these exervises
You're welcome
Thank you so very much for this it is much appreciated.I have struggled for years with hip, knee,feet and different orthotics as I’m walking on the outside of my feet no matter what orthotics I have or what I do.I’m waiting for an appointment for orthopaedics. After doing even just the first exercise I felt straighter and pain in lower back lessened. I have put these exercises on my to do everyday list. God bless you. 🌟🙏👍🏻🙋🏻♀️🇬🇧💜
You're welcome. Glad the exercises helped!
Thank you so much. I have PNS from shingles and I find I stoop forward to avoid the discomfort right below my scapula.
You're welcome. Here's a video about Upper Back Pain Between The Shoulder Blades that my help with the discomfort below your scapula. czcams.com/video/thSpH4BgJTI/video.html
Thank you doctor, ur videos are tremendously helpful especially to the oldies ❣️
Glad they've been helpful 😀
Wow just found your channel subbed right away❤❤❤wow he works out big time lol look at those arms 👍
Glad you liked the channel and thanks for subscribing
Man, make a video on how to build biceps! Yours are massive !!
Thanks. I'll consider the video. In truth it's more about a consistently healthy, high-protein diet and consistently working out (over 28 years) more than any one magic tip or exercise.
Much appreciated your reply.
😊😊Thanks for the tips I’ve been suffering with back problems for years I’ve been suffering with Scoliosis it’s getting worst I had physio I had injections in my spine which helped for some time I seemed to be bending my friends are always telling me to straiten up but my back aches my hip is now aching also I saw your exercise this morning and I’m going to try them out see how the can help me I’m over 70 and still very active 😊
You're welcome. Here are a few other videos you might be interested in:
Scoliosis exercises: czcams.com/video/mKr1JlCktgM/video.html
Kyphosis exercises: czcams.com/video/3gw0j-dNHlg/video.html
Thank you I will try this.
Going through this today and the last week.
You're welcome. Hope it helps.
Thank you,wish you good health
You're welcome
i am 78 years old and I had a stroke a couple of years ago. Though, thank God, I recovered from my stroke almost completely. couple of months l;ater I had a fever probably due to Covid which affecvted by leftl eg and lef tme very much incapable of walking or climbing stairs without holding on to thr railing.. i also did physiotheraphy that improved my gait but again stoppped walking regularly either necause iof the heat or the rain. Howver I can walk quite normally on a flat tiled surface now. Right now however my problem is climbing up and dowm the stairs of my house by holding on to therailings. What I wish to achieve is to climb stairs, without the support of the railing and incresae my walking speed. What do yousuggest? Your videos are of great help as well.
I don't have anything specifically for strength on the stairs, but here are some videos about hip and knee pain climbing stairs that will probably achieve the same outcome.
czcams.com/video/uGiQnjRAAhk/video.html
czcams.com/video/EAgbJN44OMw/video.html
czcams.com/video/YSTlf4iiny8/video.html
Additionally, with walking faster, these tips may help: czcams.com/video/mHipzaJWcIM/video.html
I appreciate the extensive explanation. It helps the execution of the exercise exercise.
Glad it was helpful! If you like extensive explanation, you're on the right channel. I do get comments sometimes that there's too much talk, but I know there are people like yourself who like to have a deeper understanding.
Agree that the explanations are very helpful & also like the videos with skeletal & muscle illustrations. This video was very helpful to me.
Thank you for this video I’m going to start trying this tomorrow. I’ve had over 25 surgeries most orthopedic. Six in my lower back alone. I just want to walk period!!! I’ll let you know how I make out . Thank you ! thank you!
You're welcome. Good luck!
This was sooo helpful! Thank you.
You're welcome. Glad it was helpful!
I can't wait to get started, have been having miserable time trying to walk. My hip flexor on one side is wicked painful on some movements. Love this vid it makes so much sense.
Glad it helped you understand the your situation better. Good luck!
I walk with a backpack and one liter bottle water. Helps a lot
Thanks for sharing
I have found that wearing a cap lower on my brow forces me to look up higher and stand up straighter 👍🏻✨
Good idea!
boy, I needed this…
glad it was helpful
Great video and Tips!
Glad you liked it!
Thankyou from Northern Ireland .
You're welcome
The first exercise alone made a difference in my hip flexor tightness after just 2 reps! I intend to keep that in my stretching repertoire from now on. I have arthritis in my right hip, and keeping it flexed is the most comfortable position. That in turn tightened the flexors even more, and made even gentle stretches painful and the gluteus muscles weaker. The whole thing has been snowballing for years now. After I did the first two exercises, I got up and walked across the living room with an almost-normal gait. The first exercise is so simple, and shows that I'd been doing that stretch wrong for years. I like that it can be practiced just about anywhere while out on a walk, at the supermarket, just after getting out of the car, etc. Thanks for this helpful video!
Glad it helped. Here are two other videos about hip arthritis that you might find helpful.
czcams.com/video/PZTPPBVWW0w/video.html
czcams.com/video/YBWkP4_ZuZo/video.html
@@More4Life❤
Thank you
You're welcome
Thanks for sharing.
You're welcome. Thanks for watching.
Thanks for the info
You're welcome
Good video encouraging posture, balance and safety!
Glad you liked it.
Wow~ this was a truly helpful post, thanks so much! The fact that the therapist's physique is so well defined is a bonus, as it shows quite clearly what he is talking about. At only my mid 50's, I've caught myself hunching forward while walking past a mirror at the gym~ had no idea I was doing so until I saw my reflection. Severe back injuries that began in childhood & throughout my first four decades- sports/car accidents/falls- are catching up w/me I think. I've been focusing on tilting my pelvis forward when walking for some time now, though it feels unnatural & awkward. However, if I don't do this, I'm in pain after only a half mile or so. These add'l movements will surely help, & I'm grateful. Thanks again🙋
Glad you found the video helpful!
Thank you for a very helpful video.
You're welcome. Glad it helped.
Watching from England, thankyou
You're welcome
I NEED this!
Great information.
Glad it was helpful!
Great practical advice, I'm going to try. Thankyou
You're welcome
Thank you! You explained very well.
Glad it was helpful!
Gr8 video!! Helping my back already!!
Glad it was helpful!
😊 Thank you so much❣ You have absolutely answered a lot of questions I had.
You're welcome. Glad to be able to help.
Thanks from a four-score yrs old.
You're welcome
Thank you Dr Dave a lot of good hints I intend to use .
I am a fast walker and naturally take a longer step.
Swing my arms for Rhythm and carry a walking stick for dogs and balance. 😊
Glad you enjoyed the video and the tips.
hi,this is literally my dad. hes recovering from brain surgery, and cant walk atm, and only stands a little with assistance. are there any exercises that couldhelp that he could do seated or laying down pls? tysm. awesome video btw. very helpful
Glad the video was helpful. Here are some chair exercises for your dad. czcams.com/video/xIZW1t0ToGM/video.htmlsi=6AHdpkSFhb51U1qw
Ty for the advice
You're welcome.
Thanks so much, I really appreciate the tips
You're welcome
Thanks for this, I’m like that for years & have pain walking upright. Will try this.
You're welcome. Hope it helps you.
Its osteoarthritis in hip! Hence I walk bent over, as pain is relieved. Hip problem not mentioned.
That's true. Hip arthritis can cause that as well. Often doing the hip flexor stretch mentioned at 3:53 can help.
Thanks for the info.
You're welcome
Thankyou for this video.
You're welcome
Thank you great information
You're welcome
Very helpful.
Glad it was helpful
Thank you for the tips. Very helpful. 😊
Glad it was helpful
Very helpful! Thank you! Will a knee replacement help with this?
A little confused as to your question. If you mean will a knee replacement stop you from walking hunched over, probably not.
Thank you Sir ❤
You're welcome 😃
Thank you!
You're welcome!
Hi from NZ Really helpful. Thanks.
You're welcome. Glad it helped.
@helenkendrick3545 New Zealand! Wow! I am amazed by the number of countries Dr. Candy reaches but not surprising because his information is very helpful!
Nice and really helpful video. Thank you.
You're welcome. Glad it helped.
@@More4Life Im actually quite impressed. You have explained everything a PT was “training” me to do over six (expensive) months but I struggled to grasp onto it all. It was a lot of info to actually “integrate”. Everything you say in your videos makes sense and answers questions/concerns that I’ve had in the process-like when I tuck my pelvis under how the tendency is to roll the thoracic area, so you need upper back elongation. And to keep the back flat. I could “see” the hip flexors when you explained it and could “see” my need to stretch them. And how we tend to want to use our lower back (which mine is especially swayed on top of it). So many of the things you say “fill in the blanks” for me. I could go on.. Thank you for making these videos
@@lindagirl1140 glad it helped "fill in the blanks" and clarify things for you.
Exercise started 3:28 . I only count two. Please introduce the exercises and then do the explanation. Long explanations interfere with figuring out what the exercise is.
The exercises are time-stamped as chapters in the description.
Thanks for not speeding through your explanations.
You're welcome.
What about totally hip replacement and a bad stroke so balance no so good but my back is bent really bad my Dr said it's a symptom of my parkinsons
Also had back surgery lower 4. 5lumbar
@@jeanhendersonharley3228 with the hip replacement you may develop stiffness in the hip flexors as noted in the video. Although it's not directly CAUSED by Parkinson's, many people with Parkinson's do tend to round their upper back, so it's important to maintain thoracic (upper back) extension mobility.
One of the electrical wall plates is installed off square. Subsequently is very distracting. Suggest you have a qualified electrician rectify asap.
Lol... never noticed it, but I see what you mean. That's just a faceplate cover that's off center, so there's no electric in that one, but thanks for the insight.
Thanks
You're welcome.
Agreed with you……
Good advice with useful demonstrations. Something else I’ve noticed with regard to a tendency to have a slightly head-down position is that I normally wear progressive lenses, which work well most of the time. However, because of my height, if I am comfortably balanced, anything on the ground closer than about 10 metres is slightly out of focus. Thus if I want to look at things closer in, there’s a tendency to lean down a bit when walking along.
With the progressive lenses, you may have to do that. And it's okay to look down to see things to make sure you don't trip over them. Just don't stay there all the time.
your video has helped me not to lean forward I am 67 and I've been leaning forward my whole life because I'm tall and my back muscles get tired . I never realized it was from the hips, I had to roll my hips back so I could stand up straighter 😌👍🏻✨
Glad it helped
Some Dr. Said u should walk W Ur Head up I Disagree Caz I live w Gravel Roads have T2️⃣D
& I need 2️⃣ ❌ Ground every Step ⁉️
Ideally your eyes should scan your surroundings, so not always looking up or down. When you do look down, it should be about 10 ft (3 meters) in front of you so that you have time to prepare a reaction strategy (i.e. step over it, walk around it, etc).
This is my life: age 67 male, 5'5", 240 lbs., DDD, I use a cane and my upper body strength to push myself up. With a cane, I can walk gracefully; without, I walk like an old cripple. Thank you for not forgetting me
You're welcome
I have a friend who uses a walker inappropriately. Cannot get him to stand up straight, look forward, instead of down. This is a huge problem for seniors.
@Cathyvalaz Here's a video for your friend czcams.com/video/PE63pKn4xfQ/video.html
Very informative. Despite sitting too much, and lower back issues (which used to be debilitating), many years of yoga (low to the mat) help with keeping hip flexors open, always striving to open up the front of the chest, etc. Can stand perfectly straight, if done intentionally and stay in one spot, no discomfort, but can't move through space in that position. Always feels like I'm falling backwards.
Glad you found it informative.
16 years of power yoga 6 days a week and now I can’t walk.
@@auggiedoggiesmommy1734 In my roughly 20 years of yoga, never even attempted power yoga. For many years, intermediate hatha, but last several years, very long, morning yin practices. Yoga did wonders for my back issues and is helping with joints and flexibility (although age and time have taken their toll).
@@auggiedoggiesmommy1734 I would try Tai Chi. Not so strenuous as yoga, and there are many moves to help you.
@@silverforest4682 I use Tai Chi to help loosen up stiff joints and get muscles moving. It's also a great help for balance. At times a move requires you to balance on a leg but not for too long.
I absolutely like your demonstrations. The ‘short cut’ links are great when coming back to specific topics.
Glad to be able to help.
What if someone is using an aid . Please correct and guide me . Thank you so much
My mother in law walks practically at 180 degrees. It’s really extreme. She had a hip replacement six years ago but if anything it got worse. She keeps saying it’s her weak abdominals but then she never did the hip flexor exercises they gave her. I suspect it’s really tight hips. She is nearly 90 so I don’t think we can do much about it. She uses a rollator which allows her to walk and see where she is going.
Tight calf muscles are another prime cause of bad walking gait. It starts a chain reaction upwards
I do this due to degenerative disc disease that causes lower back pain.
That's the reason most people do it.
Hours of sitting, when standing the back remains in the same relative position ti the Seat. Also the height of my four wheeled seat (Walker) does not help. I cannot get a walker with the handles high enough to allow me to stand UPright.
The hours of sitting certainly don't help, but doing the exercises above can help minimize the adverse affects of prolonged sitting to some extent.
As to the walker, here's one with handles that adjust to 43.3 inches (1.1 meters) high. amzn.to/3OIMgtD That's about 3 inches taller than a standard walker. It's advertised to fit people up to 7 ft (2.13 meters) tall.
*As a participant in the Amazon associates program, I earn a commission on purchases made through this link.
Do you have visual aids for these exercises? Lots of visuals but reading works for me as I attempt them.
Here's the corresponding blog post. m4lpt.com/lean-forward-when-walking-how-stop-walking-hunched-over/
It has video, text, and still photos. Hopefully this helps.
I walk hunched over because I fall backward at times, and those are bad falls.
For some people that's the best option. Certainly better than falling backward.
Hello Dr Dave, I feel it when doing that first stretch. But only in my right hip. When doing the same stretch for my left hip there's no tightness or pain BUT my heel comes off the ground a little bit. I have imbalance in my hips. A chiropractor said one leg is longer than the other but a surgeon said there is "upslip" on the left, not a longer leg.
It could be either. There is a way to measure the legs to tell. Xray measurement of the whole leg is the most accurate, but a tape measure is a more practical way for most people.
Right
Why do I do this???? I have a habit of looking at the ground when I walk!!!! I wish I could stop it....wish I could walk around with a book on my head, you know what I mean????
Ok, I confess....I also look down at my cell too much...just can't break the habit!!!!
@@barbaraspencer8927 could you hold your phone up higher so you don't have to look down at it?
Looking at the ground so you can see if there's any tripping hazards isn't a bad idea, but look at the floor about 10 ft in front of you so that you're not looking down as much. Plus it gives you time to react if you need to.
@@More4Life Thank you for your advice. I will try to hold cell phone up higher or prop it up on the table, and will change my bad walking posture.
It would help if my back wasn't killing me...
Sorry to hear your back is killing you. Here's a playlist with videos about how to relieve back pain: czcams.com/play/PLsxYq2xJHBAmbnaeQmTgz23Wop1IYbFfM.html
Thx no one said that and I have a lot of pt
You're welcome
Exercises start at time 3.33 min
Are there any exercises to straighten up you back first? I can't straighten all the way up to start walking, I have bent over too long using a cane. Thanks!
Here's a video about posture exercises to stand up straighter: studio.czcams.com/users/videoQx3SMxgUQnY/edit
How to fix your head and neck when it is not parallel ?Thank You in advance
This video on posture correction exercises may help: czcams.com/video/Qx3SMxgUQnY/video.html
I can tell you one reason , it relieves pressure on the back.
Exactly! That's why we recommend doing it. See 8:19
OMG look at the GUNS on this guy. He's covering all the issues I suffer from. Great PT.
Glad the video helped
My back does that now cause I’m over weight
What should I do
My 13 year old son walks like this😮
At that age, it's most likely out of habit rather than necessity. It's much easier to correct it while he's young though than if he waits several decades.