Recently, my friend and fellow MSFC member, Pat Bristoe, posted a video walking backwards on a treadmill. They call it Retro Walking. This was a term I was unfamiliar with. At its core, it simply means walking backwards. Why would you WANT to walk backward, you ask?

Apparently it’s not just a fancy thing you can do if you have the skills, but there are actually some real benefits to it. According to research, Retro Walking can benefit not only your body, but also your brain. Retro Walking is not new. There are reports that date back to the early 19th century of people not just walking hundreds, but sometimes thousands of miles…in reverse!!!😲

Backwards walking requires different biomechanics, but can provide lasting benefits. It is often utilized in physical therapy to provide relief for back pain, assist with knee problems, and even as an aid for arthritis!

Studies have suggested that Retro Walking can help with cognitive functions such as memory, reaction time and also helping to improve problem solving skills.

Walking backwards can improve hamstring flexibility, as well as make the muscles in the back that are responsible for certain functions like spinal stability and flexibilty stronger, according to Janet Dufek. She is an expert in Biomechanics at the University of Nevada and has been doing research on the benefits of walking backwards for more than 20 years.

“Our research has shown that, indirectly, backward walking has some benefits relative to lower back pain simply because you’re stretching the hamstrings. Often, one of the pieces that’s tied to lower back pain is tight hamstrings.”

This style of walking is utilized in some sports training, especially in team and racquet based sports that require the player to move in different directions very quickly. Retro Walking allows for faster movement forward, backwards and laterally, while helping to reduce stress on knee joints. This form of walking builds strength and can help protect players from injury. Instead of a heel toe motion, it is toe first, then heel…which can take some getting used to.

If attempting Retro Walking on a treadmill, attatch the safety cord to ensure the treadmill will stop if you cannot keep up.

Take a step forward for your health and try walking backwards today!

As always, consult with your primary care provider before attempting new exercises.

 

References: https://www.bbc.com/future/article/20231110-why-walking-backwards-can-be-good-for-your-health-and-brain