| HEALTH BENEFITS OF WALKING BACKWARD |
| Health Benefits of Walking Backward By: Cherish Hamutoff Have you ever wondered why the woman on the treadmill next to you was walking backward? She knows that shaking up her routine and going in reverse actually has health benefits. The reasons for using machines in reverse or walking backward are: • To improve balance • To activate different muscle patterns • To strengthen sports performance • To rehabilitate certain specific muscles or body parts Improving Balance Training backward is a challenge to the body, and to maintain balance, the body has to work harder. After the workout, balance is improved. Activating Different Muscle Patterns Muscles have to work in different ways when the brain is confused and challenged, and working out in reverse strengthens the connection between the brain and legs, in particular, the hamstrings. Strengthening Performance in Sports Certain sports require athletes to be adept at moving backward (basketball, soccer, volleyball, hockey, etc.). Because running and walking backward are complex tasks, training for that activity specifically can strengthen the ability. Body and Muscle Rehabilitation Walking backward can help rehabilitate the hips, quadriceps, hamstrings, low back, knees, ankles and shin splints. Rehabilitation works in a few different ways: • Moving backward causes the foot to land toes first. Because the toes are able to absorb shock better than heels, there is less shock than walking, in which the heels touch down first. • Backward walking reverses muscle use almost 95% from forward walking. This is a good way to strengthen underused or lesser used muscles. • Because moving in reverse decreases the angle of knee range and motion, it is gentler on the knees. Also, speed is naturally slowed while walking backward. Tips: Always start slow when attempting to walk backward. If improving balance is the goal, limit the reliance on handrails. |