of physical activity It remains one of the strongest pillars of long-term health. Recent studies have shown that not only the amount of exercise is important, but also the type of exercise. In this context, Walking backwards, a practice known as retrowalkingits potential has sparked interest among scientists and rehabilitation experts. Promotes longevity and reduces knee pain.
Unlike traditional walking, This technique involves underused muscles and movement patterns.can strengthen the body in a more balanced way. Because higher concentration and coordination are required, also means additional cognitive challengesthus providing physical and mental benefits at the same time.
A study published in the Journal of Orthopedic Surgery and Research looked at patients with mild to moderate knee osteoarthritis who incorporated backward walking into their daily routine for six weeks. result Joint mobility was noticeably improved and pain was significantly reduced. compared to those who continued exercising in the normal mode, forward.
The investigation revealed the following This type of activity reduces compressive forces on your knees as your feet impact the ground.. By using a “heel-to-toe” support pattern instead of a “heel-to-toe” support pattern, your quadriceps muscles will be activated more strongly and Provides additional support to joints and absorbs shock..
Additionally, according to the Cleveland Clinic, this exercise Causes increased flexibility of hip flexorsa muscle group essential for pelvic stability and range of motion. This reinforcement is Reduces stiffness and improves body alignment.a key factor in preventing injury and maintaining proper mobility over the years.
Retro walking is not only effective for your joints, but also It also stimulates the cardiovascular system and increases calorie consumption.. As exercise physiologist Jordan Boreman explained at the Cleveland Clinic, walking backwards can help you achieve about 6 METs (metabolic equivalents) compared to 3.5 METs (metabolic equivalents) from traditional walking. This means that the energy used is quite high.
“When your muscles move in different ways, your heart rate increases; Helps you burn more calories‘ explained the expert.
Increased heart rate promotes circulation and cardiovascular regulation. In addition, continuous postural adjustments are required and additional muscle groups are involved, such as: Glutes, quadriceps, core stabilizerspromotes a more complete and balanced training.
Evidence also suggests walking backwards Helps with back pain. A recent study published in PLOS One evaluated people with chronic lower back discomfort associated with lumbar flexion syndrome. After doing a retro walking session, Participants showed more pronounced activation of the back extensors and deep trunk stabilizers.which improved control of lumbopelvic movements.
These findings indicate that walking in the opposite direction may serve as a form of motor reeducation. Useful for both physical rehabilitation and pain prevention programs. Improving postural control and strengthening core muscles contribute to reducing mechanical loads on the spine.
Furthermore, such movements Can be gradually incorporated into a low-impact routineWhether it’s an open space or a treadmill.
In a global context where life expectancy increases and bone and joint problems become more common; muscle strength strengthening Periarticular prophylaxis emerges as a fundamental preventive strategy.
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