How to Sequence Your Arms With Parkinson’s Backward Training

Backward walking is a therapy I used with competitive athletes both for sport and rehab from injuries. It retrains your gait pattern, neurologically resets mechanics, and strengthens posterior muscles like the hard-to-turn-on glutes. Several studies suggest that backward walking can also positively affect cognitive abilities such as memory, reaction time, and problem-solving skills.

The biomechanics of walking backward is very different from walking forward. While a forward gait begins with heel contact, the backward gait begins with toe contact, and then the heel lowers to the ground. As a result, there is less impact at the knee joint, and different muscles are engaged compared to forward walking. Bonus: much like with backward crawling (yes, I make my fighters crawl backwards!), backward walking also works the brain.

Backward walking involves the same contra-lateral arm and leg swing as forward walking. It takes a lot of mindful practice to sequence the arms and legs to achieve proper biomechanics.

If you have already watched my first video on how to practice backward walking safely, then you are ready for Part 2, How To Sequence Your Arms with Parkinson’s Backward Training:

Here is how to get started:

First, if you haven’t already, please watch my first video on how to walk backward safely.

1. Start with your right foot forward and right arm back behind you.

2. As you step back with your right leg (toe strike), swing your right arm forward. At the same time, your left arm and leg will be swinging opposite from the right side.

3. Walk only four steps and check to see if you are still in the correct position.

Keep practicing! It will be challenging but worth the benefits to your body mechanics and brain function.

** Warning: since you are moving backward, only people with the lowest risk of falls should try this alone. With Parkinson’s, sometimes it’s hard to judge where your body is in space.

If you are at low risk for falls, take it slow and I think you’ll find this exercise very rewarding!

💜 Coach Kimberly