Retro Walking
'I'm walking backwards for Christmas,
It's the finest thing for me.'
(Carbon and Milligan 1956)
After listening to a radio broadcast on the subject of backwards walking (BBC 2024) a student this week asked if this was part of the Tai Chi form. My initial response was to break into song in a parody of Spike Milligan singing 'I'm walking backwards for Christmas'. A more adult response was of course to state that while there are a number of examples of stepping backwards the only repeated back steps are found in the sequence 'Repulse Monkey'. Every step back involves stepping up in balance, stepping behind retaining balance and then sitting back. This movement is repeated using both sides of the body in a walking backwards set of movements. It’s martial purpose being to fend off a low attack by an assailant who is using a style of fighting called ‘Monkey Boxing’, hence the name repulse monkey.
From an Embodied Tai Chi perspective balance is felt in one leg as the opposite knee is raised stepping up. Only when in balance do you step back touching / feeling for the ground behind with the front of the foot. This backward step is controlled with the body weight only shifting to the back foot once connection has been made with the ground behind. This mindful sitting back is controlled rather than simply falling or lurching backwards.
It appears walking backwards also known as retro walking or retroambulation is a thing. It is suggested that that it may help with knee (Chen et al 2021) and lower back problems (Solis-Moreira 2024 and Bourne 2023, Dufeket al 2016, Ahmad et al 2023), support memory recall (Aksentijevic et al 2019) and activates different parts of the brain (Berchicci et al 2020). There is even some evidence of improved balance and balance confidence in an individual with a chronic incomplete spinal injury (Foster et al 2016).
The traditional Tai Chi practice (Bourne 2023, BBC 2024, Balanced Life Tai Chi 2023) of stepping backwards may add to research into retroambulation by providing a defined method of stepping.
Further a somatic approach defined within Embodied Tai Chi may offer researchers and physical therapists an accessible learning programme that will enable study participants to quickly gain somatic retroambulation skills enabling them to step back safely within their own individual abilities.
Mindful movement through holding a stable a point of balance used in Embodied Tai Chi may also overcome some limitations identified when practicing stepping backwards. Feeling the ground with the back step before transferring weight opens the possibility of practice without the need of a partner or expensive equipment like walking machines. At the same time this may also develop greater self confidence in the participants own balance and movement.
While stepping backwards is certainly not a new activity or area of study there is potential to develop this by utilising a somatic approach with traditional Tai Chi teaching as a methodology when researching retroambulation. In its turn research into retroambulation may also provide some explanation into the identified benefits of practicing the traditional art of Tai Chi.
End Note; 'Repulse Monkey is one of five sequences of movement from the Yang Family Tai Chi form being developed as a set of moving Qigong’s. The aim is to develop movement within mindful breathing when practicing the Tai Chi form. This method would utilise existing postures from the form while at the same time seeking to limit any disruption of the already learned flow - sequence.
References
Ahmad, Azeem & Aldabbas, Mosab & Tanwar, Tarushi & Iram, Iram & Veqar, Zubia. (2023). Effect of retro-walking on pain, functional disability, quality of life and sleep problems in patients with chronic low back pain. ; Physiotherapy Quarterly. 31. 86-93. 10.5114/pq.2023.117448. , https://www.researchgate.net/publication/373550425_Effect_of_retro-walking_on_pain_functional_disability_quality_of_life_and_sleep_problems_in_patients_with_chronic_low_back_pain , accessed 14th May 2024
Aksentijevic, A., Brandt, K. R., Tsakanikos, E., & Thorpe, M. J. A. (2019) It takes me back: The mnemonic time-travel effect; Cognition, 182, 242–250. https://doi.org/10.1016/j.cognition.2018.10.007, https://pubmed.ncbi.nlm.nih.gov/30368065/ , accessed 14th May 2024
BALANCED LIFE TAI CHI (2023) Backward Stepping In Tai Chi And Its Benefits; June 25, 2023, https://balancedlifetaichi.com/blog/backward-stepping-in-tai-chi-and-its-benefits , accessed 10th May 2024
BBC (2024) Just One Thing; BBC Radio 4,
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Berchicci M, Russo Y, Bianco V, Quinzi F, Rum L, Macaluso A, Committeri G, Vannozzi G, Di Russo F (2020) Stepping forward, stepping backward: a movement-related cortical potential study unveils distinctive brain activities; Behavioural Brain Research, Volume 388, 2020, 112663, ISSN 0166-4328, https://doi.org/10.1016/j.bbr.2020.112663. (https://www.sciencedirect.com/science/article/pii/S0166432820303624 , accessed 11th may 2024
Bourne Annabel (2023) Why walking backwards can be good for your health and brain; 11th November 2023
https://www.bbc.com/future/article/20231110-why-walking-backwards-can-be-good-for-your-health-and-brain , Accessed 10th May 2024
Carbon Tony, Milligan Spike (1956) I'm Walking Backwards For Christmas; Song by The Goons, https://allpoetry.com/I'm-Walking-Backwards-For-Christmas , accessed 10th May 2024
Chen, Zehua & Ye, Xiangling & Wang, Yi & Shen, Zhen & Wu, Jiatao & Chen, Weijian & Jiang, Tao & Wu, Huai & Xu, Xuemeng. (2021). The Efficacy of Backward Walking on Static Stability, Proprioception, Pain, and Physical Function of Patients with Knee Osteoarthritis: A Randomized Controlled Trial; Evidence-Based Complementary and Alternative Medicine. 2021. 1-9. 10.1155/2021/5574966. https://www.researchgate.net/publication/352343431_The_Efficacy_of_Backward_Walking_on_Static_Stability_Proprioception_Pain_and_Physical_Function_of_Patients_with_Knee_Osteoarthritis_A_Randomized_Controlled_Trial , accessed 14th May 2024
DUFEK Janet , HOUSE Anthony , MANGUS Brent , MELCHER Geoffrey , MERCER John (2016) Results suggest that backward walking may reduce LBP and enhance function for athletes. Further investigation is warranted; Physiother Theory Pract. 2016 October ; 32(7): 536–545. doi:10.1080/09593985.2016.1206155. , https://www.researchgate.net/publication/265923420_Editor-in-Chief_Backward_Walking_A_Possible_Active_Exercise_for_Low_Back_Pain_Reduction_and_Enhanced_Function_in_Athletes , accessed 14th May 2024
Foster, H., DeMark, L., Spigel, P. M., Rose, D. K., & Fox, E. J. (2016). The effects of backward walking training on balance and mobility in an individual with chronic incomplete spinal cord injury: A case report. Physiotherapy theory and practice, 32(7), 536–545. https://doi.org/10.1080/09593985.2016.1206155 , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300691/#R52 , accessed 13th May 2024
Solis-Moreira Jocelyn (2024) Walking Backward Helps You Move Ahead with Joint Health; APRIL 2, 2024,
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