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To be safe, be sure you are very familiar with your route and check for potential obstacles often—or, do it inside at the gym or a hallway in your home. Walking backwards is great for mobility and balance. It exercises gluteal muscles, which are hip stabilizers, and will also give a workout to the front of your lower legs, helping protect you from shin splints. The movement can also help relieve back and knee pain. You can also activate your core and increase your focus on balance by using a small weight or water bottle, transferring it from hand to hand.

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