Overview of Pacerpoles + the basics of Walking

Heather Rhodes © 2010

For those unfamiliar with how the body organises itself for walking - an
overview could be helpful to cover the basics:
The trunk is simply a rectangular box balanced vertically on the pelvis
with the 2 leg levers underneath lifting it upwards and forwards (which
is why you'll have seen heads bob up and down in a crowd as people
walk). We move around a vertical axis (a vertical line through the head
and trunk, down through our centre of gravity just behind the navel -
should fall between our feet as we walk). We know that the wider
shoulder girdle should balance directly above the narrower pelvis
(pelvic girdle) so that the spine is kept vertical - spanning between
the two ...with the postural muscles such as the abdominals in front,
and the group of back muscles behind, all working like guy ropes to keep
us erect as the vertical box/trunk 'wobbles' free above the legs (with
'wobbling' more noticeable when moving over rough ground etc so more
tiring with more corrective muscle work required to keep us vertical).
We also know that we need to keep vertical to breathe properly. The rib
cage needs space to expand; the lower ribs are like bucket handles
moving up-and-out, expanding so that air is sucked down to the base of
the lungs, which has the bigger capacity. If the space between the top
of the pelvis and the bottom of the ribs is reduced ...such as when we
'droop' or tip forward ...then the rib cage can't expand properly and
shallower breathing occurs, with air moving in/out more from the top
segments of the lungs with less capacity (perhaps think of the lungs as
pyramids - with a bigger base and smaller apex). Efficient breathing
will be compromised as you droop (tire) ......or even worse, consciously
stoop forward when going up-hill, causing poor body posture away from
the vertical - and so struggle for breath unnecessarily. To teach people
to move uphill in this way is biomechanically flawed - and I question
the fundamental basis that underpins such practice.

We know too that keeping the trunk vertical allows the leg levers
underneath to perform better. In simplistic terms ... for example, the
familiar sprint to the line in the 100metres - and the dip to get the
chest across that line. If the commentator shouts 'oh - he's dipped too
soon!' i.e. his vertical 'form' has come out of alignment and the leg
leverage is underperforming for the last few strides - so he loses the
race. Keeping the trunk vertical when walking is just as important for
performance - and the Core Body Posture of the Pilates and Alexander
Technique promote this posture too ... The question is how can we
'programme' better body posture of shoulders over hips, without our
potentially wobbly-box eventually sagging into bad habits? Well
fortunately we have our own natural walking resource - our arm levers
under the shoulder girdle to keep the top of the trunk vertical on the
pelvis, to lever the trunk upwards and move it forwards as we walk
....just like the leg's stride leverage under the pelvis.
With the top two corners of the vertical trunk being supported as well
as the bottom two underneath, then better body alignment can be
sustained as we move - and to keep the trunk as stable/vertical as
possible, the top Right corner works with the bottom Left corner i.e.
when these are fixed to the ground via the arm and leg, then the top
Left corner and bottom Right can move through, repetitively - whatever
the terrain or fitness level. The basic bipedal walking action is the
same whether you are fit, in which case - the longer the stride length
and quicker rate, compared to those who are less fit - with shorter
strides and slower rate.
"Briskness" is a personal speed, with slightly longer strides and
quicker rate than normal - so what is quick for one is slow for another.
By tapping-in to the arm's stride leverage to complement that of the
legs leverage underneath (i.e. supporting the trunk, lifting it up and
moving it forward) better and quicker progress can be made with slightly
longer strides. The improved cardiovascular function, respiratory
function - and muscle strength - as well as the feeling of well-being,
are all well documented as the benefits of a brisk walk. It is how to
harness the arm's natural 'walking' stride (rather than creating a new
one) to enhance our 'briskness' which is at issue. Ancient neorological
pathways still retained, mean our arms are already walking stride for
stride above the legs.

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Next

SHAPING THE FUTURE - OVERVIEW OF PACERPOLES + THE BASICS OF WALKING -
MAKING PROGRESS BY WALKING BETTER