Are you ready to take your brisk walking to the next level? Don't just walk, strut with confidence! Mastering the art of perfect posture can make all the difference. So, let's dive into some essential cues that will revolutionize your walking game:

Lift your head high and feel the tension melt away. Straightening your spine not only boosts your poise but also relieves any neural tension, making it a lifesaver for sciatica sufferers.
Before you hit your stride, warm up like a champ. Picture yourself marching on the spot, but with a twist! Lift those knees a tad higher than your regular walking stance. It's a power-packed warm-up that sets the tone for an exhilarating walk.
Embrace the rhythm of freedom. Let your arms hang loose, and allow them to gracefully swing across your body from the shoulders. Feel the momentum as you sway to the beat of your brisk steps.
Start small, conquer big. Begin your journey with shorter steps and a brisker pace. Gradually, with each stride, let your legs stretch further, propelling you towards your walking goals. Progress is the name of the game!
Walk like you mean business. Picture yourself rushing to an important meeting. Emulate that pace as you stride forward. It's all about that sense of urgency that gets a sweat going.
Listen to what your body is saying. Begin with a solid foundation of 15-20 minutes of brisk walking on a flat surface. Use a stopwatch to time yourself. When discomfort creeps in, mark the time as your benchmark for a pain-free period. Let this guide your journey, gradually extending your walking time. For example, if pain sets in at 18 minutes, make that your endpoint for the week. Next week, push it to 25 minutes, building up to 45 minutes of discomfort-free walking.
Witness the transformation. Consistency is key. As you diligently follow this path, both your physical and mental well-being will undergo remarkable changes. Feel the energy surge through your body and the positive mindset take root.
Elevate your routine with a holistic approach. Pair your daily walking practice with regular checkups with your local chiropractor. Their expertise will be your secret weapon against acute and long-standing back pain. Embrace the power of movement and professional guidance to reach new heights.

In the words of the philosopher Solvitur Ambulando: “There is nothing a good walk can’t solve!”.

Now more than ever a daily movement practice should become a staple over the coming weeks. With social isolation in full force, stress, confinement and lack of everyday movement can potentiate aches and pains as well as tension in places that are common areas for those with reoccurring problems.

An interesting observation in our practice is that patients who practice some form of daily movement be it Yoga/Pilates/Tai chi/Running or strength training manage their recreational and real-life activities with strength and confidence.

It creates a sense of well being and acts as a barometer when certain areas of the body aren't moving with ease. From a physiological perspective daily movement when done in the correct dosage with the right intent has many benefits.

It creates lubrication of the joints, promotes blood circulation to areas which might be lacking as a result of sitting, loads the connective tissue to reinforce it. At a systemic level, the stimulation of nerve endings in both the joint capsule, fascia, and muscle is like candy for the brain. All that movement is fed through the peripheral nervous system to the brain and creates a learning environment for the motor cortex and stimulates centers in the brain that regulate the autonomic (unconscious) system. The benefits of such stimulation are a brain that is more plastic (think exercise for your brain) and change your autonomic state in a matter of minutes. The shift in the state is from a stressed anxious state to a calmer clearer state of mind.

The key functions of the practice are to increase the core body temperature and promote circulation, Prime the nervous system for more dynamic movement throughout the day, and lubricate the joint surfaces. Below are some of our recommended choices making up a daily movement practice:

1) The Czech getup: (10 to each side)(If you are pain-sensitive always perform within your tolerance. Pain should not be more then a 6/10) https://www.youtube.com/watch?v=z93MyQ-sCIo

2) Getting the hip joints mobilized: (Hold for 45 seconds on both sides) https://www.youtube.com/watch?v=nLuvQCTPrcY&list=PLtyPctjT2r9yaX536MWMeXRrIAXce5iW2&index=1

3) For the Midback:
https://www.youtube.com/watch?v=V76A42jT8wo&list=PL4qucIlemaht68WVZVipE06XqgGLWuYpY&index=3

4) Full body movement: (Bear Crawl) (i recommend 5 rounds of crawling for roughly 5/6 meters in length.)
https://www.youtube.com/watchv=11okyirK_sA&list=PL4qucIlemaht68WVZVipE06XqgGLWuYpY&index=35

5) It wouldn't be complete without a bird dog: (7-10 on each side.) https://www.youtube.com/watch?v=hxo0lDGLNkw