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We as human being we are unaware of how we can increase our power and speed in walking because we are not aware of how we can propel ourselves as we push off with our rear leg. In this post, you’ll learn how to improve your push off as well as your pelvic rotation, which will increase the length of your stride and put more power in your walk. When you’re done with this lesson, make sure you bother to open the door instead of just walking through it! As well explained below.

  1. Roll over onto your stomach. Here you are required to rest your arms with bent elbows so your palms are on the floor somewhere near your head. Let your legs be a comfortable distance apart. Notice which way your heels go. Do they point inside or outside compared to your toes? Is there more weight on the right hip or the left hip? Do you have more space under the right shoulder or the left shoulder?
  2. With your face to the right, pull back your right foot at your ankle and stand your toes on the floor. Imagine that the balls of your feet are against a wall. Push your toes into the floor as though you were pushing them into your imaginary starting wall and observe what happens to the force that goes through your leg from the pushing foot. Can you push so that each time you push with your right foot, the knee lifts from the floor and becomes straight? Every so often, you may have to pull the toes back to keep them standing solidly. Wearing socks for this lesson will get in the way, so make sure you take them off. As you push with your foot, you’ll feel the back of the knee heading toward the ceiling. Make sure you set the knee down and relax completely at the end of each push, even though you remain standing on the toes.
  3. The next time you push through the foot and straighten the knee, could you push further so that the right side of the pelvis begins to raise off the floor as it tilts to the left? You’ll feel your pelvis rolling further to the left as the right side picks up, and as you begin to feel your back participating in the movement. Rest with your ankles straight.Make sure you don’t stiffen your body as you push through the right side. The other side of you is completely at rest. Each time you release the pushing foot, make sure your pelvis and knee rest on the floor. As you do the movement, can you feel your ribs moving? Can you feel the push go all the way up your shoulders and into your neck?
  4. Bend back the right ankle to stand on the toes. What toes are you standing on? Your big toe? Several toes? Rock your heel more to the outside so you’re standing on the little toes of your right foot. Push again into the floor to lift your knee, your pelvis, and ribs on the right side of your body. Observe how much more easily the force moves into your upper body. Rest with your ankles straight.
  5. Stand only on your big toe so your heel turns inward. Don’t use any other part of your foot at all. Again, push to lift your knee and thrust all through your body. Observe how much power you have in this position compared to when you pushed just with your little toes. Rest.
  6. Choose another place to stand on your toes. Explore the part of your toes that would give you the most power, so that for the least effort you get the most motion through your upper body. Roll over on your back and rest
  7. Lie on your stomach again with the arms in an easy triangle and turn your face to the left. Repeat steps 1-6 slowly and carefully on the left side. After you stand on your left toes, don’t push as far as you can right away. Go slowly enough that you can feel how you do the movement and how you breathe as you do the movement.

Awareness Advice: Learn to let the movement become easier each time you push. Make sure that you can distinguish which of your two legs makes an easier connection from foot to head. Occasionally do the other side again so you can feel the difference in your effectiveness as you push.

8. Pull back both feet and stand on both sets of toes. Again, find the place that feels most secure and push with both feet to lift both knees. See that you can lift your knees from the floor as you push. Then let the knees down and each time you push with your toes into the floor against that imaginary wall, see that the force can be driven up through your legs so that the knees come off the ground. Rest with both ankles long.

9. Bend back both ankles again and push not only to lift the knees, but to lift your pelvis from the floor as well. You’ll have to use your back to help you do this. So push with the feet until the knees straighten and the bottom of the pelvis lifts from the floor. Feel as though you are peeling the lower parts of your body off the floor. Can you peel your belly and some of your ribs off as well? Go up and down slowly, several times. Learn how to harmonize the thrusting through the feet and the straight knees with the lifting of the spine so that the movement feels light, easy, and steady.

10.Rest once you feel that you can make the movement smooth and easy.Remember,as you are pushing, see that you take the time to let your knees back down to rest on the floor after your pelvis settles. You may have to remember to pull back your feet and ankles occasionally so you can stand on them strongly. People do all sorts of exercises trying to run farther or faster, jump higher, etc. Rarely do we learn to pay attention to how the muscle force in our foot transfers to the thighs and into the pelvis and back. Often, people will waste hours and a lot of energy trying to make their muscles thicker and stronger to improve what they’re doing. But thick, strong thighs won’t help you walk easier or jump higher. The legs of high jumpers are no thicker than anyone else’s. Effective propulsion is a skill that requires that the movement passing through our skeleton and the muscles that move the skeleton all work together in a coordinated manner to propel the body in the direction we intend to move.

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