Our ability to walk straight is more complex than one leg swinging forward followed by the next leg.
When our right foot swings forward, the left arm swings forward. For the right foot to swing, there needs to be a little bit of rotation through the pelvis to the left. For the left arm to swing forward, the thoracic spine and shoulder rotate to the right. It’s this lovely, undulating motion that happens naturally with each step.
That’s a lot of left and rights, but the main point is this: our arms and legs work together to deal with the momentum that makes moving forward feel easy. The spine and pelvis rotate, allowing force from the ground to move up the skeleton and support the movements of the arms and the legs.
The nuances of rotation in the ribs and pelvis create an illusion of a linear path when actually, it is rotational.
With long hours of sitting, your glutes, hamstrings, quadriceps, adductors and abductors need mobility and activations to accomplish these rotational movements.
We have put together a few T Spine Rotation Activities for you to easily do at home. The below variations include some lunge variations, Back Planks etc. These exercises help in improving strength and stability in the Hips, Knees and ankles.