I walked backwards for 30 days — worth it?

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/SELFCARE to get your free sample pack with any purchase.

TIME STAMPS
02:41 Part 1 - my 30 day experience
09:51 Part 2 - the science behind retro walking
12:09 Part 3 - key takeaways

MENTIONED --
Weighted belt alternative?: https://amzn.to/4a2dK5R
This one looks perhaps even better: https://eltorotraining.com/products/w...

My cheap yet functional walking pad: https://amzn.to/49ZjCgd

My vibration plate video:
   • I tried a Vibration Plate for 6 months — i...  


Hey guys,
I hope you enjoyed this backwards walking adventure!
would love to know if you've ever tried this or if there are any other movement hacks you've been loving lately. :)

xo
Robin

Instagram: @science.of.selfcare

CITATIONS

Ansari, B., Bhati, P., Singla, D., Nazish, N., & Hussain, M. E. (2018). Lumbar Muscle Activation Pattern During Forward and Backward Walking in Participants With and Without Chronic Low Back Pain: An Electromyographic Study. Journal of chiropractic medicine, 17(4), 217–225. https://doi.org/10.1016/j.jcm.2018.03...

Flynn, T. W., Connery, S. M., Smutok, M. A., Zeballos, R. J., & Weisman, I. M. (1994). Comparison of cardiopulmonary responses to forward and backward walking and running. Medicine and science in sports and exercise, 26(1), 89–94.

Gondhalekar, G. A., & Deo, M. V. (2013). Retrowalking as an adjunct to conventional treatment versus conventional treatment alone on pain and disability in patients with acute exacerbation of chronic knee osteoarthritis: a randomized clinical trial. North American journal of medical sciences, 5(2), 108–112. https://doi.org/10.4103/1947-2714.107527

Hao, W. Y., & Chen, Y. (2011). Backward walking training improves balance in school-aged boys. Sports medicine, arthroscopy, rehabilitation, therapy & technology : SMARTT, 3, 24. https://doi.org/10.1186/1758-2555-3-24

Hooper, T. L., Dunn, D. M., Props, J. E., Bruce, B. A., Sawyer, S. F., & Daniel, J. A. (2004). The effects of graded forward and backward walking on heart rate and oxygen consumption. The Journal of orthopaedic and sports physical therapy, 34(2), 65–71. https://doi.org/10.2519/jospt.2004.34...

Soke, F., Aydin, F., Karakoc, S., Gulsen, C., Yasa, M. E., Ersoy, N., Gulsen, E. O., & Yucesan, C. (2023). Effects of backward walking training on balance, gait, and functional mobility in people with multiple sclerosis: A randomized controlled study. Multiple sclerosis and related disorders, 79, 104961. https://doi.org/10.1016/j.msard.2023....

Wang, J., Xu, J., & An, R. (2019). Effectiveness of backward walking training on balance performance: A systematic review and meta-analysis. Gait & posture, 68, 466–475. https://doi.org/10.1016/j.gaitpost.20...