Dr. Alex Jimenez, El Paso's Chiropractor
I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

Walking With Correct Posture

Most individuals don’t think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:

  • Ensure the bones and joints maintain proper alignment.
  • Decrease abnormal wear and tear on the joints, muscles, and ligaments from awkward positions.
  • Prevent neck, back, hip, and leg pain.
  • Reduce muscle aches and fatigue.
  • Reduce injury risk.
  • Improve balance, stability, and mobility.

Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.

Walking With Correct Posture

Correct Posture

Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.

Head-Up

  • Focus on standing straight with the chin parallel to the ground and ears aligned above the shoulders.
  • Imagine the head being pulled gently upwards by an invisible string attached to the sky/ceiling.
  • This can help prevent dropping the head into the chest while walking.
  • Maintain eyes forward and gaze.
  • Focus on an area about 10 to 20 feet ahead when walking.

Straighten and Extend the Spine

  • Focus on extending the spine while walking.
  • Avoid slouching, hunching, or leaning forward. This stresses the back muscles.

Relaxed Shoulders Down and Back

The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:

  • Raise the shoulders as high as they will go in a shrugging motion, then let them fall and relax.
  • Shoulder shrugs will help relieve tightness or tension.
  • This places the shoulders in a natural position that allows for easy arm movement.
  • Keep the shoulders loose and relaxed.
  • Shoulder shrugs while walking can help ensure that the shoulders are relaxed and in the correct position.

Swing the Arms

Walking correctly can be helped by gently swinging the arms back and forth at the sides.

  • Make sure to swing the arms from the shoulders, not from the elbows.
  • Do not swing the arms across the body.
  • Do not swing the arms up too high.
  • Keep them around the midsection, not around the chest.

Engage the Body’s Core

The core muscles have an essential role and help the body move with ease.

Step Heel to Toe

  • Step in a steady heel-to-toe gait.
  • The foot should hit the ground with the heel first.
  • Then roll through the heel to the toes.
  • Push out of step with the toes.
  • Avoid flat-footed steps and/or landing with the toes first.

Injury Prevention

To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:

Looking down too frequently

  • Looking down at the ground or phone too much places unnecessary strain on the neck.

Do not take long strides

  • The power comes from pushing off of the rear leg.
  • Overstriding places stress on the lower leg joints.

Rolling or swinging the hips

  • The hips should stay as level as possible.

Slouching

  • This will help avoid back and shoulder strain.

Wearing the wrong shoes

  • Wear the right shoes when walking for more than a few minutes.
  • Shoes should fit comfortably.
  • Provide arch and heel support.
  • Well-cushioned to absorb the shock of the feet hitting the ground.

Benefits of Correct Posture

The physical and mental benefits of proper posture and optimal walking technique include:

Alleviation of muscle and joint pain

  • Walking properly will avoid placing unnecessary stress and strain on the muscles, ligaments, and joints.

Increased energy

  • Walking with incorrect/awkward posture can wear out the muscles faster, whereas walking with proper form helps conserve energy.

Improved breathing

  • Walking with the shoulders back allows the lungs to fill and expand fully. This makes breathing more manageable and efficient.

Improved circulation

  • When the body is properly aligned and moving correctly, it’s easier for the blood to circulate throughout the body.

Digestion improvement

  • When the internal organs are not compressed from awkward postures, the body digests food more efficiently and increases blood flow to the digestive tract.

Enhanced core strength

  • The abdominal muscles gain strength and power from walking correctly.

Reduced headaches

  • Keeping the head straight, not bending forward, can help reduce neck strain, leading to reduced headaches.

Improved balance

  • Correct posture improves balance and less prone to falling.

Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.


Body Composition


Ten-Thousand Steps Speed and Distance

Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.

  • A leisure 30-minute walk at two mph yields a burn of 102 calories
  • Moderate intensity of 3.5 mph in the same 30-minute walk increases to burn 157 calories.
  • The faster the pace, the greater the heart rate.
  • The more calories are burned covering the same distance.
  • However, reaching 10,000 steps can almost entirely be irrelevant if not careful with a stable caloric intake.
References

Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010

Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/

The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/

Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

Proper walking technique. (n.d.). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670

Again, I Welcome You 👊🏻.

Our Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training, and Rehabilitation Systems for all ages.

As an extension to effective rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises, and advanced agility treatment options. We have teamed up with the cities premier doctors, therapists,s, and trainers to provide high-level competitive athletes the possibilities to push themselves to their highest abilities within our facilities.

We’ve been blessed to use our methods with thousands of El Pasoans over the last three decades allowing us to restore our patients’ health and fitness while implementing researched non-surgical methods and functional wellness programs.

Our programs are natural and use the body’s ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Join us in improving your health for you and your family.

It’s all about: LIVING, LOVING & MATTERING! 🍎

Welcome & God Bless

EL PASO LOCATIONS

Central:
6440 Gateway East, Ste B
Phone: 915-850-0900

East Side:
11860 Vista Del Sol, Ste 128
Phone: 915-412-6677

Clinic Location 1

Address: 11860 Vista Del Sol Dr Suite 128
El Paso, TX 79936
Phone
: (915) 412-6677
EmailSend Email
Webwww.DrAlexJimenez.com

Clinic Location 2

Address: 6440 Gateway East, Building B
El Paso, TX 79905
Phone: (915) 850-0900
EmailSend Email
Webwww.ElPasoBackClinic.com

Clinic Location 3

Address: 1700 N Zaragoza Rd # 117
El Paso, TX 79936
Phone: (915) 850-0900
EmailSend Email
Webwww.ChiropracticScientist.com

Push As Rx Crossfit & Rehab

Address: 6440 Gateway East, Building B
El Paso, TX 79905
Phone
: (915) 412-6677
EmailSend Email
Webwww.PushAsRx.com

Push 24/7

Address: 1700 E Cliff Dr
El Paso, TX 79902
Phone
: (915) 412-6677
EmailSend Email
Webwww.PushAsRx.com

🔴 Rated Top El Paso Doctor & Specialist by ✔️ RateMD* | Years 2014,2015,2016,2017,2018,2019

No Events Found

Call (915) 850-0900 Today!

EVENTS REGISTRATION: Live Events & Webinars* ❗️

(Come Join Us & Register Today)

Additional Online Links & Resources (Available 24/7)

  1. Online Appointments or Consultations:  https://bit.ly/Book-Online-Appointment
  2. Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History
  3. Online Functional Medicine Assessment: https://bit.ly/functionmed

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 Read More…

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG* 

email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico