In China, you will often see people walking backwards (aka backward (退步 Tui Bu). Evidently, they appreciate all the health benefits of doing so. Some Chinese believe that when you walk backwards, it benefits your soul by correcting the “mistakes and sins of your past”. In fact, the “exploits of an immortal who walked backwards to journey around the world” is recorded in ancient Mountain and Sea Scriptures.
You rarely see this in the United States. Actually we normally don’t spend a lot (or any) of time walking backwards in our daily life. Do we ever even consider it?
Do we even think about walking? How complicated can walking be? You may be surprised to find that in order to remain upright, it takes coordination of our “visual, vestibular” system (sensations associated with movements such as twisting, spinning or moving quickly), and our system for proprioception. I doubt most people even realize that.
Did you know that there are at least 14 different ways to step in Tai Chi? There are five basic methods: forward, backward, look left, look right, and central equilibrium, according to Erle Montaigue. The steps are used for either issuing or receiving Qi. We practice Tai Chi forms so that we learn how and when to use them. The goal is to perform the steps effortlessly, without thinking about them. When and where properly used, we can move quickly and release our power.
Most of my Tai Chi students, (particularly in Tai Chi Ruler where we do quite a bit of it) do not like backward stepping . It certainly is more challenging than walking forward, where you can see where you are going. I believe many people fear losing their balance or even running or crashing into something when they walk backwards. However, when we move SLOWLY backward, our center of gravity is controlled by the front foot until the weight transfers to the back heel. This helps us maintain our balance as does keeping our steps shoulder-width apart.
Quite a few studies have been done on backward walking. Some of the studies suggest that there is almost a 95 percent reversal of the muscles you use when you walk forward. In fact, some of these muscles, like our calf muscles) are rarely used in walking forward. In backward walking, these muscles are exercised and help us develop strong, defined calves. Backward walking uses the toes more than walking forward and takes strain off our heels and knees.
Let’s take a quick look at some of the benefits of backward walking:
It builds muscle strength by changing how the muscles in your hips and legs work.
It engages and improves the strength of your quadriceps.
Balance and gait are improved, as are cardio-respiratory fitness, balance, and walking speed. This is very helpful for those with Juvenile RA, knee Osteoarthritis, ACL injuries, Parkinson patients, and for anyone who has had a stroke.
You burn about 6.0 METs (metabolic equivalents) walking backwards. Essentially, walking backwards burns 40% more calories than briskly walking forward.
Improves range of motion, flexibility (especially of the hamstrings and ankles), and decreases pain.
It puts less pressure on your kneecaps and knee joints.
Backward walking appears to make our brains work longer (and perhaps harder) to process the challenge.
It also keeps our brains sharp and improves our cognition, which is very important as we get older.
Last but not least, walking backwards increases our body awareness and attention.
Remember that walking backwards uses different muscles than walking forward. In order to walk backwards, we need to take shorter and more frequent steps. The upside is that we not only reduce the burden on our joints, we improve the muscular endurance in our lower leg muscles. Importantly, we use muscles that support the lumbar spine, which may decrease chronic low back pain. Another great reason to practice!
And for you weight watchers out there - you expend almost 40 percent more energy walking backward which could help reduce your body fat!!!
Mostly everyone understands (even non-Tai Chi practitioners) that when walking backward, the toe touches the ground first and the weight transfers (pours) slowly from the toe, to the ball of the foot, and onto the heel. Keep your head and chest upright and forward and do not twist your body or neck to look over your shoulder. Before starting, however, look behind you at least with the corner of your eye to be sure “the coast is clear”.
Sounds simple, right? It is a bit more complicated than that. In order to perform these backward walking correctly, the whole body needs to be coordinated. Here we are talking about coordinating the arms with stepping, coordinating breathing with body expansion and compression, and the light, intentional stepping is coordinated with weight shifts. Once everything is coordinated and aligned, you are relaxed and no longer putting any pressure on your joints.
In Tai Chi, backward steps are often called “Retreat Backward”. A good example is “Repulse Monkey”which is an unweighted step backward, followed by weight transfer onto the back foot. Most forms have a Repulse Monkey movement or movements. The name is the same but they can look quite different. However, the purpose (martially, at least) is the same.
Many non-trained and even some trained practitioners see “Repulse Monkey” as an actual retreat. Even though we are stepping backward, the action is forward. By stepping back you lead your opponent in to get them off balance or to expose their front and side to you. This brings them closer to allow you the opportunity for better strike. That is, IF you negotiated these moves correctly.
A word of caution: be careful where and when you walk backwards!
If walking backward ceases to be challenging for you, you might try walking backwards uphill!
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