Wednesday, January 26, 2011

Monster Walking

For whatever reason the song Time Warp from Rocky Horror Picture Show came into my head when Have Dental Floss Will Travel asked me what monster walks are.

Chorus
Let's do the Time Warp again
Let's do the Time Warp again

Criminologist
It's just a jump to the left

Chorus
And then a step to the right

Criminologist
With your hands on your hips

Chorus
You bring your knees in tight
But it's the pelvic thrust
That really drives you insane
Let's do the Time Warp again
Let's do the Time Warp again

Monster walks were a staple at the PT when I had an IT band problem.  Since then I'm a strong believer having strong hips/glutes minimizes injuries.  When I get slack on monster walking through the house, the IT band or the outer part of my calves start to call out to me....hey you!  I'm coming to haunt you. Take that My Pretty I call back as I yank out my monster walk band.  I'm one step ahead of you and you can't catch me.

I bought the most resistant and best value band that I could find which happened to be a roll of dark grey Thera-Band. I bought the box a couple years ago, have given some to friends and have broken some too.    Since like any rubber band consistently stretched, they are bound to snap. You can also use the band for stretching or clam shells (band around the knees and open/close the knees like a giant clam)

Stand feet slightly apart and measure out a length to go around your ankles and include the knot too.  (note my cute kitty socks)
With knees over your feet squat low, pushing your butt out, move your foot to the left, feeling the band tension and then bring your right foot to meet it.  Repeat. Move across the floor for 10 -20 feet; now do it again moving to the right.


Next step is to move forward. In a speed skater fashion move your foot forward bringing your other foot to meet it with each step; now go backwards. 


I do an L shape at home and do three sets.  If you have space to do a large square go for it.  Just make sure you do equal left/right/front/back to work the butt muscles and keep your squat low too. If you aren't feeling the burn in your glutes you either already have buns of steel, aren't squatting low enough or your band is wimpy and you need more resistance. Try doubling it if their isn't enough resistence.

The great thing about the monster walk is you don't have to have work out clothes on so there are no excuses to make about changing your clothes.
Chorus
Let's do the Monster Walk again
Let's do the Monster Walk again

RunnerIt's just a squat and a step to the left

Chorus
And then a step to the right

Runner 
With your hands on your hips

Chorus
You push your butt out alright
But it's the deep lower squat
That really drives you insane
Let's do the Monster Walk again
Let's do the Monster Walk again

11 comments:

havedentalflosswilltravel.com said...

Ha! Thanks for the demonstration (I'll definitely be adding these into the mix once I find all the misplaced theraband in our house) - I love the photo play-by-play!

misszippy said...

Did you know Theraband makes little round bands, btw? Easier than tying one together.

A question--could you do these while your ITB was hurting, or did it irritate it? I've tried these as rehab for mine, but it seems to inflame it, so I question whether or not I should do them before it is all healed? You can email me at misszippy1@gmail.com if you get a minute! Thanks.

Black Knight said...

Thank you very much for the beautiful shirt. You are very kind. I will post the picture on sunday.
Beautiful demonstration but I hope I don't need to do that.....

Adrienne said...

Looks like a good exercise. Love the song-hee hee.

Mike said...

I still have my bands from PT. They are great to exercise with.

Johann said...

Oh no, now I'll be driving home from work with Time Warp in my head! Keeping ITB at bay is great. It must be the most irritating injury out there.

Giorgio said...

Nice useful demonstration with photos!

Thanks again for your beautiful
T-shirt of the 21th Annual midnight meeting. I love it! You're very kind Christina!

Jim ... 50after40 said...

My wife turned me on to these a while back - I love them!

Natalia said...

Nice post! Sounds like a very useful exercise too. Now that you have shown us how to do it, graphics and music forever implanted in the mind.

Marci said...

Those look great, thanks for posting them!

mizunogirl said...

I'm doing tons of these right now as part of rehab for hip surgery...Now, of course I will have that song in my head...all the time! I gotta admit, i dont know what it is about them, but after like 40 steps (I do them in the PT hallway), I always want to vomit!