Should I move my shoulders while walking?

Author: Mrs. Domenica Sanford  |  Last update: Saturday, October 4, 2025

Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk—not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing. Swing from your shoulders.

How should I position my shoulders when walking?

Keep the shoulders relaxed, down and back. Keep your bottom tucked in. Keep your knees very slightly bent. This engages your core muscles and gives you better stability.

Why do I swing my shoulders when I walk?

Like many other bodily functions, it occurs because it's the most natural and efficient way to walk. In other words, swinging your arms while you walk helps to reduce the total amount of energy it takes to walk. Don't believe it's natural? Try walking without moving your arms.

What is the proper posture for walking?

Stand tall, with your shoulders back, head and neck aligned with your spine, and abs pulled in. 2. Push off with the toes of your rear foot, and land squarely on the heel of your lead foot.

What is the healthiest way to walk?

The following rules will help you maintain good form.
  1. Stand tall. ...
  2. Eyes up. ...
  3. Shoulders back, down, and relaxed. ...
  4. Swing from your shoulders. ...
  5. Maintain a neutral pelvis. ...
  6. Step lightly.

How to walk properly - arm swing technique during walking shoulder swing by Chiropractor Dr. Mackay

Is it good to swing your arms when walking?

Arm swinging can reduce ground reaction moment requirements, leading to overall decreased energy expenditure, perhaps in the muscles of the lower limbs. Rather than a facultative relic of the locomotion needs of our quadrupedal ancestors, arm swinging is an integral part of the energy economy of human gait.

Why do I swing side to side when I walk?

Here are the most common reasons for a side-to-side gait pattern: Limited Range of Motion (ROM) in the Hips or Ankles Your hips and ankles are the pillars of healthy movement. If they're tight or restricted, your body may compensate by shifting from side to side, resulting in a noticeable sway.

How do I stop hunching when walking?

Make a conscious effort to keep your shoulders back and your spine aligned. Strengthening Exercises: Incorporate exercises that target the core, upper back, and neck muscles into your routine. Strengthening these muscles can help counteract the effects of hunched posture.

Why do my arms not sway when I walk?

However, several factors can interfere with arm swings, making walking more risky and unstable: These include aging, neurological diseases, hemiplegia, and other comorbidities that affect motor control and coordination.

How do I improve my walking style?

Stand tall, keep your chin parallel to the ground and centered between your shoulders. Look straight ahead to help your head maintain this position. Rolling your shoulders up, back and then down can help you find the right resting position. As you walk, let your arms swing naturally.

Why do I walk with my shoulders raised?

Raised shoulders are often a result of poor posture, muscle tension, or stress, leading to discomfort and potential long-term issues with neck and shoulder health. To address and improve raised shoulder posture, incorporating specific stretches and exercises into your daily routine is essential.

Why are my shoulders uneven when I walk?

If a person maintains poor posture, their shoulders can become uneven, as some sets of muscles become tight, and others become weak. One example is rounded shoulder posture (RSP). RSP can cause the chest muscles to become tight and the shoulder muscles to become longer.

How do you tell if your shoulders are too far forward?

The best way to determine if your shoulders are rounded, without professional expertise like that of a chiropractor, is to stand with your hands at your sides. If your thumbs turn forward or outward, your shoulders likely aren't rounded.

Why do I lean to one side when walking?

Neurological conditions, vision problems, and joint pain or arthritis can also be contributing factors. Many of these causes may not be able to be cured, but the leaning can at least be addressed with the help of physical therapy.

Why am I staggering when I walk?

Losing your balance while walking, or feeling imbalanced, can result from: Vestibular problems. Abnormalities in your inner ear can cause a sensation of a floating or heavy head and unsteadiness in the dark. Nerve damage to your legs (peripheral neuropathy).

How to get heart rate up while walking?

Set an incline. If you're on the treadmill increase the incline. Or if you're walking outside look for hills. This will challenge your muscles and help increase your heart rate.

Should I swing my hips when I walk?

You really should swing your hips when you walk! I discovered that I enjoyed my aerobic exercise more and that I could walk just as far and perhaps just as fast as when I used that same willful forward-marching stride. I also noticed that I didn't feel any twinges in my knees.

Why do people move their arms while walking?

Swinging your arms naturally as you walk is important for stability and to help propel you forward. Most people swing their arms slightly as they walk with the opposite arm and leg advancing at the same time. In fact, holding your arms straight to your side uses more energy than naturally swinging them.

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