
Last week I shared the key elements to look at in a gait analysis and a few key areas that often need more attention and training. Today, I’ll share my favourite exercises to help restore optimal gait mechanics in most people.
Step 1: Start with restoration of t-spine rotation
It is a good idea to re-assess gait after doing this exercise because you usually see a marked difference and the client often feels it
Mat picks:
Supine t-spine rotation
Supine t-spine rotation – sit fit under upper back; yoga block supporting head/neck comfortably
One-sided bridge (one hip stays on floor other lifts and spine spirals)
Side-lying around the world
Reformer picks:
Mermaid on short box
Kneeling or standing torso twist
Mermaid
Mermaid + rotation
Caddy picks:
Side bend
Roll back
Oblique roll back
½ roll back lasso arms
Port de bras
Push thru: Saw
Prone hip extension + spine rotation
Standing butterfly
Standing squat – include flexing of upper t-spine)
High bridge (aka “the worm”)
Chair picks:
Kneeling mermaid
Seated mermaid
Prone rotation 1 (arm extended to side)
Sideways Roll down to pedal
Side leg extension 1
Side leg extension 2
Overall to align hips and ribs so t-spine moves better:
Neutral bridge
Side bridge
Side plank on reformer
Step 2: Work with pelvis and feet and the integration of the two parts
Here you toggle back and forth between working with the pelvis and feet. There is no set order and exercise choices will depend on what people can do with ease. If there are any contraindications for pelvic movement based on pre-existing conditions these obviously need to be taken into consideration.
Pelvic exercise picks:
Tilts
Rotations
Circles
Figure 8’s
One-sided bridge
Standing squat – paying attention to bone rhythms of pelvis
Standing hip hinge
Pelvic motions while seated on a sit fit
Foot exercise picks:
Seated towel slides forward and back
Seated towel slides in figure-8 motion
Foot in theraband
- flex/point
- side to side waves
- circles
- drawing the alphabet
Big toe in theraband
- flex/point
- side to side
- circles
- figure-8’s
Footwork on reformer
Prone heel reach
Supine with feet on sit fit
- Forward and backward rocking – must keep heels and toes on cushion continuously to facilitate ankle mobility
- Side to side rolling
- Circles