Improving walking

[Jenswhiteknight]

Hi,

My name is Steven Turner. I am a recent entrant into the RMAX tribe. When I posted my introduction on the welcome mat (I'm sorry, I don't know how to link to it-the subject line was Steve's situation), I was advised to ask one of my questions here. So, here goes.
One of my primary goals is training to walk and stand with grace and ease. In my opinion, the ability of an individual to move over broken ground while remaining upright, grounded, and loose, is the Holy Grail of agility. Or perhaps I only think that because I am so deficient in this area. :)
I have a copy of body-flow, as well as Thomas Hanna's Somatics (which I don't use anymore-for me, body-flow has been more effective), and plan to purchase Warrior Wellness, (in the meantime, I am using Pavel's Super Joints) but there are still a few questions I would like to ask.
First, what body-flow kinetic chains would the Tribe suggest as connected to the activity of walking? (perhaps this should be posted in the body-flow forum?)
Second, in the opinion of RMAX, which is healthiest in terms of maintaining correct posture and freedom of movement-a backpack, a satchel, or a briefcase?
Third, since one of the principles (as I understand it) of body-flow is that movement is inevitable, what is the RMAX protocal for standing (for example, on a train)? That is, is it healthier to adopt, as much as somatically possible, a correct posture, and then attempt to keep that (I tend to become fatigued with this protocal quickly, but I am willing to train it if the Tribe recommends it), or is it best to shuffle/sway in place?
And fourth, what is the RMAX choice for healthy foot placement for directional change when walking? The Ba Gua style, where the turn is completed by a crossover of the rear foot (this seems a bit hard on the knees to me); or the more commonly seen 'diagonal foot' (I don't know if this has a better name), where the walker continues to move forward without a crossover, turning his/her toes in the planned direction of travel, often a bit more with each step; or some third method?

Thank you all very much in advance for any light you may be able to shed on my questions. I am very excited by the ideas this group possesses, and would really like to know your insights on this issue.

Sincerely,

Steven Turner

[kcsportsdoc]

Hi Steven,

Wow. You came to play with regards to the questions, didn't you? :D
Well, I'll rush in where angels fear to tread. Since you have a number of specific questions, I'll start with some general background info. Warrior Wellness is a joint mobility system designed in three stages to recover lost joint ROM, coordinate the movements around those joints and finally to refine said movements. Coach Sonnon said once that "Body Flow is the language and Warrior Wellness is the alphabet". Or, something akin to that. (Sorry Coach, for the mangling. :) ). I'm not the foremost Body Flow practitioner among us, but I think it's fair to say that as opposed to favoring one approach to moving, shifting, changing direction, etc., the RMAX approach is to discover different ways to move and react to the terrain around you. Recover and master your movements and you will have, literally, unlimited choices in how you move, stand, sit, whatever.

As for the RMAX position on backpacks, satchels, etc., again, I don't know if there necessarily is one. As a chiropractor, I would say that a balanced load is the easiest on the structure. To that end, a well-fitted backpack with an appropriate amount of load would be the best choice.

I hope that begins to point you in some directions for further inquiry.

Best,

Kevin

[Aaron Mcgrath]

Hi Steve, :) :P

In terms of learning to walk super efficient the best ressource I know of is the effortless running tape from Coach Sonnon's Zdorovye Program. This tape will show you want you need to master to walk effortlessly - if you practice consistently.

I used to consider myself a good runner, now I realize I've just scratched the surface. You'll be amazed at how effortlessly you can move with efficiently effective biomechanix (integrating breathing, movement and alignement). Also I should add that daily warrior wellness and body flow have had a synergistic effect on one's walking/running.

Daily practice will let you teach yourself how to get that effortless motion. But you're the one who has to discover it. One big aha for me in this area was realizing that I can run with zero joint impact. :shock: 8) :twisted:

Here's an article on breathing and running you may enjoy. http://www.circularstrengthmag.com/33/sonnon11.html

[Jenswhiteknight]

Thank you both very much for your help. I obviously need to get my hands on Warrior Wellness before I can go much further. I did read the article, food for thought, thanks.
I would like to clarify a point of RMAX philosophy that I'm not sure I totally understand. I have seen on many posts the basic idea that, 'movement rules should be avoided'. Both the logic and the science behind this seem clear to me, however, I am interested in how far it might be taken.
As an example, In Somatics, Mr. Hanna (quoting Feldenkrais, I think), claims that in order for a person's walk to be considered, 'correct', it is mechanically necessary for the shoulders and hips to be in a counter-rotational relationship (hips go left, shoulders go right, and vice-versa), with the head remaining stable. Would the Tribe agree with this? Or is it just another example of the rule-based movement methodology that RMAX differentiates itself from?
Thanks again for all your help. I wish I had the knowledge to offer you advice in return.

Sincerely,

Steven Turner

[JasonE]

Good questions!


In Somatics, Mr. Hanna (quoting Feldenkrais, I think), claims that in order for a person's walk to be considered, 'correct', it is mechanically necessary for the shoulders and hips to be in a counter-rotational relationship (hips go left, shoulders go right, and vice-versa), with the head remaining stable. Would the Tribe agree with this? Or is it just another example of the rule-based movement methodology that RMAX differentiates itself from?

My current understanding is that the left shoulder rotates towards the center as your right hip rotates towards the center, and vice versa. This provides a counterbalancing dynamic to your movement. The degree of rotation varies from person to person, but should be smooth and effortless, and ideally even on each side (assuming they are structurally even).

Since your head is always at the center, it does not need to rotate, because it's essentially sitting on the hub of your "axel."

Rather than dogmatically forcing your body to fit a particular model of "perfect movement" right away, you will find greater benefit in developing full-body ROM and incremental practice of more sophisticated movement. As your body sheds the tension and imbalances that have accumulated over your lifetime, it will naturally return to a state that enables gradually more "perfect" movement in all activities rather than one in particular. :)

[kcsportsdoc]

Couldn't have said it better myself, Jason. 8) It's not so much about finding a model of perfection and aping it, it's about freeing restrictions that are binding the flow of your innately perfect talent for movement.

Our unhealthy, elevated levels of tension are a learned behavior. We are what we do. As we clean the slate, more natural and "perfect" movement patterns become possible.

Kinda cool, eh? :wink:

Best,

Kevin

[Scott Sonnon]

"We are what we do." Amen, brother, amen!

Steven, RMAX does not eschew rule-based movement. For instance, Warrior Wellness develops as we develop in infancy: from the head down and from the core to periphery.

However, RMAX adopts the position as 'explorer' rather than 'seeker' (of the 'perfect ideal' movement.) In RMAX, one's path is completely unique and intuitively guided rather than rote absolute and cognitively, theoretically driven.

[rbibbs]

Howdy Steven! Here's a fun, simple kinetic chain that exemplifies perfectly the 'de-constructed' path to 'ideal motion' Scott alludes to.

You're walking in unobstructed space like a trafficless road where terrain is not an issue. Your goal is to constantly walk in one direction (up or down the road, preferably both) and turn your body in 360-degree circles first one direction then the other, with minimum perturbation in your pace, balance, structure, breathing. Do it until it's easy, not all in one day, maybe not all in one year. When it feels natural, that's the 'right way' to do it.

There's enough variation in structure and neurology between individuals, that the right way is your way. I can't tell you step-by-step how to walk straight in circles, even if I could get that specific about how I do it that wouldn't necessarily be how you'd do it. I may not do it the same way twice!

Focus less on the formality, the structured motion. As you incrementally explore motion, you discover what's 'right'.

[Jenswhiteknight]

Dear Tribe

Once again, thanks to all of you for taking the time to educate me. I really, really appreciate the unearned kindness I am receiving from you all. When reading those last two postings I had an epiphany (I hope). Is Coach Sonnon saying, then, that there are certain rules which guide kinetic behavior in humans (like the Golden Mean), but that they must be discovered rather than taught? That is, as Mr. Bibbs put it, to 'tell you step-by-step' is somehow less effective than allowing the student to discover the law by himself?
To put it another way, would it be correct to say that, if it were possible to know every biochemical/biomechanical/neuromuscular/external detail of a particular motion, that motion could be described as being 'correct' or 'incorrect'; but as in fact it is impossible to have this information in totality, it is better for third parties to refrain from judgement as much as possible, allowing the student's more accurate (because possessed of more information via proprioception) somatic sense guide their decision of 'right' vs 'wrong' movements? Sorry for the run-on sentence (and the continual bombardment of questions), but am I totally misunderstanding this, or have I actually learned something?
Mr Bibbs, whether or not I have understood what the Tribe was trying to tell me re the theory, the practical exercise you prescribed was just what the doctor ordered. Thank you so much. It is such a great feeling to allow my body to teach me, rather than trying to inflict my intellect on my body.

Sincerely,

Steven Turner

[Scott Sonnon]

if it were possible to know every biochemical/biomechanical/neuromuscular/external detail of a particular motion, that motion could be described as being 'correct' or 'incorrect'; but as in fact it is impossible to have this information in totality, it is better for third parties to refrain from judgement as much as possible, allowing the student's more accurate (because possessed of more information via proprioception) somatic sense guide their decision of 'right' vs 'wrong' movements? Perfectly stated, Steven! Socrates couldn't have asked it better walking around the Parthenon. 8)

[Chuck Kechter]

Steven,

You wrote:

Is Coach Sonnon saying, then, that there are certain rules which guide kinetic behavior in humans (like the Golden Mean), but that they must be discovered rather than taught?

Added to above. . .

Yes.

If you "discover" something, you own it. A good coach's job is not to "hand" you a "truth" but rather help you create the conditions you "need" to discover it on your own. Once discovered, you can't lose it, because it is now a part of your proccess. As opposed to someone "giving" you an answer to a question, which you might forget quickly because you had no part in its discovery. . . This is the essence of Socratic inquiry learning. Which has at its polar opposite:(memorization) rote technical regurgitation.

All the best.

[Jenswhiteknight]

I finally see why everyone is so excited all the time on this forum! Thank you all very, very much. It took me a while, but I think for the first time, I actually 'get' RMAX. What a cool concept!
I am in your debt, all of you. I'll start my posting on the personal training blogs to give back whatever I can to other Tribe members in similar situations to mine. And I'll probably be asking more questions in the future, but I think for now, my monkey mind is satisfied, and I'm ready to start practicing.
Thanks again. You all really helped me a lot.

Sincerely,

Steven Turner

[Jenswhiteknight]

I finally see why everyone is so excited all the time on this forum! Thank you all very, very much. It took me a while, but I think for the first time, I actually 'get' RMAX. What a cool concept!
I am in your debt, all of you. I'll start my posting on the personal training blogs to give back whatever I can to other Tribe members in similar situations to mine. And I'll probably be asking more questions in the future, but I think for now, my monkey mind is satisfied, and I'm ready to start practicing.
Thanks again. You all really helped me a lot.

Sincerely,

Steven Turner