Making Progress - by walking better....
Heather Rhodes © 2010
Our natural bipedal "walking" gait - moves the vertical trunk upwards and forwards stride after stride, with co-ordinated muscle work (group action of muscles) keeping the shoulder girdle over the pelvis - so the back can be 'straight' allowing the rib cage at the front, space to fully expand for better breathing.
Pacerpoles address this; they are not an exercise 'tool' as such but designed from first principles based on anatomical/biomechanical data - as an add-on-body-part with their unique handle-contours controlling the arm's stride leverage without need of a suspended strap. The synchronised lever actions of the arms and legs (legs under the pelvis - and arms/Pacerpoles under the shoulder girdle) lift the vertical trunk upwards and forwards together at each stride. It is this "Double Biped" approach which can maximise the walking potential of the user, whatever the fitness level - or terrain to be covered.
Not helped by our modern lifestyle - and irrespective of age - the shoulder girdle muscles at the top of our vertical trunk have a familiar tendency to droop (poor posture / "bad habit"). It is this group-action of muscles controlling our upper girdle of bones which need attention - so that these muscles re-learn (as a memory pattern) how to co-ordinate together as fixators to maintain a strong 'girdle' for better posture. They need practice in working together so they can retain this strong girdle form, out of habit (a good one!). This 'group' practice of muscles working together is inherent within the correct use of Pacerpoles so the whole body can maximise its walking performance - reinforcing better postural habits and breathing function.
Compared to the strong circle of bones which make-up our pelvic girdle, the shoulder girdle is relatively flimsy and relies on these well co-ordinated muscle groups working together to fix-it-in-place, retaining our erect posture. The scapula is the flat triangular shaped bone which forms the back of the girdle. However - it has to move around the chest wall (weakening the girdle form) as soon as the upper-arm moves forward of its vertical position at the side of the trunk (you can feel this for yourself by putting your left hand as far as you can under your right arm-pit ...and then move the right upper-arm from its vertical position, forward - you can feel the scapula moving ... ). If the Aim is to maximise walking performance - whilst reinforcing better postural habits and breathing function - then for this role the shoulder "girdle" needs to be held firm to keep its "form" - just like the pelvic "girdle" underneath. Working from this firm base, the arms walking stride leverage can thrust effectively whilst reinforcing our erect posture so we can perform at our best.
To avoid confusion - the range of movement (ROM) of the shoulder joint can be considered in 2 phases. The first is the pure movement of the shoulder without the need for the scapula to move around the chest wall; this ROM is the one which retains the integrity of the firm "girdle" i.e. the "form" which can fulfil the "function" of the arms "walking" stride to lever the trunk upwards and forwards effectively, and retain our erect posture. The second phase is where the arm and scapula move together towards 'elevation' - for throwing or climbing etc and this phase is not relevant to include as part of our natural "walking" gait. The ROM therefore for Pacerpole use is not extreme - but uses the full range of our arm's "walking" stride.
Having strong muscles, which need strengthening exercises to keep them that way - does not necessarily equate to having good posture (i.e one can have a slight frame - and good posture or a muscular frame and poor posture). If any strengthening exercise routine is poorly understood, then increase in specific muscle bulk/strength can cause an imbalance between muscle groups - and potential postural problems.
Pacerpole use reinforces the co-ordinated actions of our postural muscles naturally - retaining good postural habits long-term as a result. By sustaining a strong shoulder girdle for the arm levers to push from increases the length and rate of their stride for brisker walking .....as a natural, whole-body muscle activity - whether over level ground or on slopes (briskness being a personal speed of a slightly longer stride, quicker rate than normally taken; for Fitness Walking - then being able to sustain this personal speed for about 20 to 30 minutes, gains the many benefits of improved cardiovascular and respiratory function, muscle strength etc.... and a feeling of well-being).
SHAPING THE FUTURE - OVERVIEW OF PACERPOLES + THE BASICS OF WALKING -
MAKING PROGRESS BY WALKING BETTER