Reverse walking, also known as backward walking or retro-walking, is a form of locomotion where a person walks backward instead of moving forward. Instead of stepping forward with one foot and pushing off the other foot, in reverse walking, individuals step backward with one foot and bring the other foot backward to meet it. This creates a unique and somewhat challenging way of moving.
Reverse walking can offer various benefits and uses, including:
Balance and coordination: Walking backward requires a higher level of balance and coordination as compared to regular walking. It engages different muscles and proprioceptive senses.
Strengthens muscles: Reverse walking can engage muscles that are often underutilized during regular walking, such as the hamstrings and glutes.
Variation in exercise: It provides a refreshing change from traditional walking or running, adding variety to your workout routine.
Sports and training: In certain sports and activities, like martial arts and dance, mastering reverse walking can be beneficial for specific movements and techniques.
Rehabilitation: In some rehabilitation settings, reverse walking may be used to improve gait and regain mobility after certain injuries or surgeries.
Neurological benefits: Some studies suggest that backward walking may have cognitive and neurological benefits, such as enhancing spatial memory and stimulating the brain in unique ways.
However, it’s essential to practice reverse walking with caution, especially in unfamiliar or hazardous environments. The risk of tripping or falling backward can be higher than in regular walking, so it’s crucial to start slowly and gradually increase the pace as you become more comfortable with the movement.
As with any exercise or physical activity, if you have any health concerns or pre-existing conditions, it’s advisable to consult with a healthcare professional or fitness expert before incorporating reverse walking into your routine. They can provide personalized guidance and ensure that it’s safe for you to do so.
Scientific evidence of reverse walking
Research has explored aspects related to backward walking. Here are a few findings:
Muscle Activation: A study published in the Journal of Electromyography and Kinesiology in 2016 investigated muscle activation during backward walking. The researchers found that backward walking resulted in different muscle activation patterns compared to forward walking. It specifically showed increased activation of the gluteus maximus and hamstring muscles during backward walking. This suggests that retro-walking can target different muscle groups not extensively utilized during forward walking.
Balance and Stability: Backward walking has been studied in the context of balance and stability. A study published in the Gait & Posture journal in 2017 compared forward and backward walking in older adults. The researchers observed that backward walking resulted in a slower and more stable gait pattern, which might be beneficial for individuals with balance impairments or those at risk of falls.
Cognitive Benefits: There is some evidence to suggest that backward walking may have cognitive benefits. A small study published in the journal Nature in 2018 indicated that backward walking might improve the consolidation of spatial memories. However, more research is needed to understand the extent of these cognitive benefits and their practical applications.
If you’re interested in incorporating reverse walking into your exercise routine, it’s essential to approach it with caution, especially if you have any underlying health concerns or physical limitations. Always consult with a healthcare professional or a certified fitness expert before trying any new exercise or physical activity. They can provide personalized advice and ensure that reverse walking is safe and appropriate for you.
Dr Neeraj Kaushik Founder Kaushik Acupuncture & Complementary Medicine