People always tell you to move forward in life.
What if we told you that the key to a stronger body and a sharper mind was actually going back? Yes, literally.
A growing study body suggests that setting one foot after another has a surprising amount of health benefits.
Reduces back pain
Walking back has shown that it relieves back pain by engaging lumbar extensor muscles – a group of muscles at the bottom of the spine that stretch and stabilize the spine – more effectively than moving forward.
A 2019 study published in the Biomechanics newspaper reported that walking behind caused greater activation of these muscles in patients with chronic back pain.
And Janet Dushfek, a biomechanist with over 20 years of experience in the ritroWaling, as it is called, led a study in which five athletes reported less back pain after walking back.
“Our research has shown that, indirectly, walking back has some benefits compared to back pain simply because you are stretching hamstrings,” Dufek BBC told. “Often one of the parts that are associated with back pain is narrow hamstrings.”
Increases your brain
Walking back also gives your brain a exercise, as researchers have found that brain areas related to problem solving and decision making are more active when moving retroactively – surely because you are trying so hard to avoid a fire hydrant .
A 2019 study asked 38 participants to perform the Stroop test – rapidly naming the color of a word written in a poor color, viz. The word “green” is written in red – while walking in different directions.
Enough quite interesting, the study found that people walking behind had the fastest time of responding to demands, suggesting that the movement makes you a little sharper as you perform it.
Burn more calories
According to a 2024 compilation in the newspaper of sports and health science, walking can elevate heartbeat and oxygen consumption by 17-30% more than moving forward, which means you can stay to burn 40% more calories.
Researchers believe that increasing energy spending is due to the additional muscular engagement required for balance, coordination and stability.
Facilitates arthritis
Because you are placing the foot down the foot on the heel, the ritroWalking shifts the typical load distribution to the knee joint, thereby reducing stress in areas commonly affected by arthritis.
A study published in osteoarthritis and cartilage found that walking can reduce the load on the knee joint, which can help alleviate the pain associated with the knee osteoarthritis.
Walking back also helps improve balance and coordination, thus reducing the risk of falling and other damage, which is especially useful for older people with more fragile bones.
Strengthens the new muscles
There is a reason that many sports teams and professional athletes perform back training.
In addition to protection of the knee by shifting the load distribution from the knee joint to the ankle joint, walking back can strengthen different muscles than those you use when moving forward.
“Walking back uses more from your gluteal, quadrangular and hip -moving muscles than moving forward,” said Jordan Boraman, MS, Cleveland Clinic. “Your contact shows through the feet and ankle of your foot gets an additional challenge because they need to help you balance.”
It seems like there is a reason that this tendency of exercises has been including Tiktok. But if you want to try yourself, be careful and follow the tips:
- Start slow and steady
- Choose a safe space and a clear, flat area
- Keep good behavior
- Use a foot -in -foot
- Try starting on a routine
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Image Source : nypost.com