Backward walking, also called backward walking, backward walking, is a kind of reverse-order movement of fitness exercise methods. Foreign research shows that: under the same conditions, relative to the forward walking, backward walking on the human body’s oxygen uptake, energy consumption and heart rate and other aspects of the impact is more obvious, suggesting that backward walking may be more fully exercise cardiorespiratory function and improve energy consumption and thus play its fitness effect. For people who work or study all day, backward walking can effectively eliminate fatigue and relieve low back pain; middle-aged and elderly patients with chronic low back pain, backward walking will feel comfortable and easy. The main reason why walking backwards can prevent and control low back pain is that it changes the normal walking habit, therefore, walking backwards can be applied to the clinical rehabilitation of human tissue damage and chronic diseases. What are the benefits of walking backwards? When people walk normally, it is with the lower limb joints bent, and the muscles of the lower back are not involved in the movement when moving forward and backward. When you walk backwards with chest up and stomach in, legs straight, you can obviously feel the muscles of the lumbar back on both sides tense, contract, relax, then tense, then contract, then relax, with a feeling of movement with the movement of the feet. Why? Because when walking backwards the crest and lumbar back muscles will be subjected to greater than usual gravity, so that when walking forward is not fully active crest, back muscles and knee joints around the muscles, ligaments are exercised. In addition, because the direction of movement needs to be noted when walking backwards, the perception of space and perception will be enhanced by exercise. When walking backwards to master balance, so that the role of the cerebellum in charge of balance is also actively trained, so that the cerebellum to regulate muscle tension and coordination of casual movement and other functions are enhanced, which is conducive to improving human responsiveness. Walking backwards is a kind of exercise, naturally have the effect of exercise and weight loss. Moreover, compared with normal walking, walking backwards can consume more energy, walking backwards when a person must lift the head, chest, abdomen, buttocks, can consume fat in the buttocks and abdomen. This is also a new weight loss method introduced by an Army medical center in Texas for exercise dieters. It is worth noting that the role of backward walking is limited to the waist and legs, backward walking is beneficial to the cervical spine and back propaganda is not true, backward walking can neither prevent cervical spondylosis, nor prevent back pain and correct hunchback, backward walking on the role of cardiorespiratory function can also be negligible. However, when walking backwards, the body’s center of gravity shifts backwards, balance becomes poor, the body’s perception of space perception decreases, and it is easy to fall. When the body falls forward, it instinctively extends its arms for support, using the arm cushion to protect the head, face and torso. When falling backwards, the reaction speed and effect of the arms is very limited, and it is easy to fall and injure the pelvis and the back of the head, resulting in lumbar vertebrae, tailbone and cranial injury. As you can see, the dangers of walking backwards are obvious, so is it possible to improve the practice method to avoid the risk? Safe backward walking should pay attention to what exactly? 1, posture In addition to chest and regular whistling, do not bend the knees, step evenly and slowly, hands clenched fist, gently swing back and forth. Toes false landing, mainly by the ankle and heel force, so that these parts of the function to exercise. 2, the site more spacious boulevards, playgrounds, parks and other places where the road surface is flat, there are references, the best site for backwards walking. And more people and cars on the road, low-lying ground, uneven river banks, etc., should not walk backwards to avoid accidents. 3, step by step Follow the principle of movement from less to more, from near to far, from slow to fast, from easy to difficult. Begin to walk backwards should take small steps, the pace can be slow, gradually increase, accelerate the pace, increase the amount of exercise, in order not to feel tired as appropriate. 4, wear flat shoes If you wear shoes with a heel, especially high heels, the heel is not easy to step on, hindering the backward shift of the center of gravity, not only unsafe, and will reduce the effect of walking backwards. 5, pay attention to safety elderly people practice backward walking, accompanied by family members or close friends, look after each other. Practice to concentrate on the spirit, relaxed mind, the key is to master the body’s center of gravity, maintain good balance, enhance the flexibility and flexibility of the waist and legs, to achieve a happy mood, the whole body relaxed and comfortable. If you have a practice partner, you can take two people face to face, maintain a suitable distance, one person is walking, one person walking backwards, repeatedly alternating. If there is dizziness, leg and foot cramps and other discomfort, to immediately stop rest, timely disposal. In addition to the basic practice methods, but also need to pay attention to the following aspects: 1, can not look backwards. Walking backwards when turning your head to look at the road will cause the body’s center of gravity to shift, resulting in an uncontrolled fall. Twisting the neck will compress the blood vessels in the neck and also easily lead to vertigo and fall. 2, to pay attention to control the body’s center of gravity. Walking backwards when the body’s center of gravity shifts backwards, the body’s balance is much worse than when walking. Body control and coordination is poor in the elderly and back injury patients should pay particular attention to this. 3, practitioners walk backwards with its natural, do not have to try a variety of patterns. Some promote backwards walkers, promote a variety of “fancy backwards walking method”, but in fact these so-called “fancy backwards walking method” in the effect of no gain, but easy to increase the risk of injury. 4, the elderly and frail or suffering from serious cardiovascular disease, bone disease, severe diabetes and mental illness, etc. patients, should not walk backwards. As a counter-order movement of fitness exercise methods, our expectations of the role of backward walking can not be too high, it is on back pain, brain atrophy, digestive tract diseases, etc., can only play a certain auxiliary treatment and rehabilitation, weight loss with dieting, life rules and other exercise methods to be effective. If the lumbar intervertebral disc herniation period, and accompanied by hypertension, we must first go to the hospital for formal treatment, after getting effective control before considering whether to walk backwards