During a long layover in a major airport the other day, I watched hundreds of people walk and run to their gates. I could see why so many common orthopedic problems, like lower-back pain, hip arthritis, and plantar fasciitis, are caused by how we move. Somewhere along the way, many of us have lost touch with our intuitive gait and developed inefficient patterns, letting the front of our bodies do the work instead of our powerhouse posterior chain. To put it simply, we don’t use our backside—our buns and our guns.

The way we walk is a product of both evolution and learned behavior. Conveniences of modern life impact biomechanics: treadmills don’t require you to push to move forward, some furniture eliminates your need to get up from the floor, and grocery stores are designed so you rarely need to climb or squat to reach food. Cultural influences and footwear choices alter our movement patterns, too: children walk similarly to their parents, people of the same cultural background often display similar gaits, and high heels and cushioned sneakers alike will change your stride.

When you walk, you arms should swing reciprocally with your legs, propelling you with a pattern of extension and flexion. Your triceps muscle engages to draw your arm behind you, stretching the soft tissues of the chest like a rubber band that then releases to spring the arm forward with free, elastic energy. That elastic movement can help offset some of the work done by the front of your body. If you can harness your posterior chain effectively, you also benefit from increased power and endurance from the glutes, decreasing your chance of injury. If you’ve ever dealt with hip-flexor pain, anterior-knee pain, or lower-back pain on a long walk or run, then you might lack back-line participation.

Here are five simple moves that can build back your triceps and glutes and get you moving like you were designed to.

Turi Hetherington, E-RYT500, iRest® and LPF Certified Trainer, is the January Speaker for this month's:

WED, JAN 17

11:30 am - 1:00pm

at Public Safety Center

THUR, JAN25

5:30 - 6:30 pm

at Bozeman Public Library

See our full schedule of LPF classes HERE or call our office (406) 585-4642 to sign-up for a 1-1 session with Turi.

🌟 MARK YOUR CALENDAR 🌟

Join us to embark on a journey of holistic healing as Jason Tebeau, Chief Medical Officer at Davinci Medical, unveils the secrets behind the Superhuman Protocol, intricately connected to the elements of Earth, Air, and Light.

Discover the transformative power of PEMF (Pulsed Electromagnetic Field) therapy, the revitalizing effects of EWOT (Exercise with Oxygen Therapy), and the healing potential of Red Light Therapy. Jason will delve into how these components synergize with the natural forces around us, amplifying the body's innate healing capacities. Real-world anecdotes and scientific research illustrate the profound impact of this approach, creating a dynamic connection between nature and cutting-edge medical technologies.

The presentation will be followed by Q&A with Jason. You are welcome to submit your questions ahead of time healthinmotionpt@gmail.com .

🌟 Attendees eligible for 50% OFF SHP packages (saving up to $420!!) 🌟

Join us to support the Concussion Resource Center

Women Who Wine inspires, educates and empowers women by fostering relationships between Bozeman area nonprofits and passionate individuals with a desire to make an impact.

Through collective efforts the members of the WWW Giving Circle pool their funds and invest their time to bring greater awareness to the activities and goals of area nonprofits and strengthen the Bozeman community.

An online workshop hosted by the LoveYourBrain Foundation

In this workshop, you’ll: