ITINERARY
Here’s Josef’s itinerary for his upcoming trip to Africa to walk with the Maasai.

February 16: arrive Kilimanjaro Airport, Tanzania
Day 1:Trek from Nainokanoka to Embulbul Special Campsite (about 5 hours)
Day 2: Trek from Embulbul to Empakai Special Campsite, then around Empakai Crater
Day 3: Hike Empakai to Nayobi Special Campsite, Maasai villages along the way
Day 4: Hike Nayobi to Lake Natron. Overnight River Campsite
Day 5: Walks and other activities in Lake Natron. Overnight River Campsite
Day 6-7: Mt Meru circuit

Stay tuned for updates, photographs and maybe even video!

There are many misconceptions and often misleading ideas about walking and running.

My own case in point: a compromised knee and some postural re-adaptations, and allowing for unpredictable complexities in the body (as in physics, so in neuro-biomechanics), I can expect tightening up and low level pains from time to time. But if I maintain good form, using efficient core pathway movement “vectors,” I can usually walk fairly well and fast. But then those “unpredictables” kick in, and I am in another round of tightened muscle tissue. Is doing a fast walk road race now out of the question? Not so, I have found.

If I cannot release it myself, I go to one of my well-trained, experienced CMI (Core Movement Integration) practitioners, and that usually starts the unwinding.

Recently (probably too much travel, sitting on planes, working and who knows what else), my left meniscus compromised knee and lower leg area was again tightening up. A competitive walkers’ road race that I have done for over ten years was coming up. I asked Debbie Hledik, CMI practitioner and LMT, to work out these areas. The muscles began to relax, the fascial plated to glide, and I was on the way. Still, some residual stiffness remained.

Then, the elusive obvious: a nurse friend suggested heat packs. It worked! The next day I did Slattery’s annual walkers’ race—a five miler with two short but steep hills and 130 participants. I came in fifth with a time of 62 minutes (a little slower than last year), maintained a good pace (without pushing myself to try to beat those 49 year olds any more!). And, best of all, no after effects whatsoever! No pains, no stiffness.

What I know with even more clarity is what I have been teaching for years…through classes, seminars, CDs and DVDs…that an efficient walking gait requires the right vectors of force transmission (differentiating the basic six pathways that force travels through the body–right out of biomechanics), coordinating them into one functionally integrated action, and learning to perceive the right core pathway alignment and the right spiralic activation through spine and ribs. Lastly, using the right set of preparatory movement exercises involving resonant motion flow, lengthening  and strengthening for greatest efficiency and benefit without strain, or damage to joints and ligaments.

Not only do I continue to maintain my form, speed and endurance, I will also continue teaching others how to walk well, organized and fit using only three “prototype” movement lessons, and six lengthening-strengthening exercises. One can add more “variations” as needed, but these are the basics. Once the movements are coordinated and perceived by the brain, a new neuromotor pattern (engram) is generated.

If done efficiently and free of shearing stresses and turbulence, the body can do many miles of walking without a problem. This kind of walking is not only the best exercise, but also has been, through recent published research, demonstrated to prevent deterioration, reverse cardiovascular disorders, reduce cancer, prevent or control diabetes, and increase longevity.

Here is another even more dramatic case of one of our well-trained practitioners increasing functional gait, reversing degeneration, getting better and improving with age:

[The Marine Corps Marathon, October 30, 2011, Washington, DC ].
“I am very happy to say that I finished my first marathon joyfully. My main concern was with my right knee cartilage tears, but it held up beautifully. Never once did it complain. I was using a dominant core movement path 3 and 4 with the emphasis not on the push off leg (path 4) but on the lifting leg (path 3). The supporting leg was as relaxed as I could make it.

 I did have to overcome a left calf (soleus) strain which started at mile 6. Luckily I was able to change the foot strike by firing my hamstrings as my foot was contacting the ground. This minimized the time it was on the ground and reduced any stretching of the calf area. For me it was a great educational experience about efficient biomechanics…”
 Arthur Madore, LMT, CMI, age 63

Arthur further explains how he trained his body through core movement awareness lesson-exercises he used and developed for himself for the Washington, DC, Marine Corps Marathon in October 2011, “ … the engagement of both transversus and obliques assist the flexion-rotation of the pelvis. You can practice the moves starting lying on your back, knees bent, doing the pelvic tilt knee to chest (floating leg). Instead of floating the knee to the chest, let it stay in contact with the table so it pulls directly to the ischium. This involves mostly the hamstrings. In walking, the foot clears the ground by the combination of core paths 2 and 3 in the forward moving levering lift leg, creating a ground force reaction to the supporting leg. Add a slight forward lean from the ankles and the forces of propulsion through center of gravity…This is my latest understanding of the most efficient way to combine the paths with both walking and running.”
Arthur Madore, LMT, CMI (first-time marathoner, training with 3 meniscus tears and finishing with no problems or after effects)

Walking Workshop with Josef Dellagrotte

Walk the Walk: Walking with Power, Ease and Grace

The Worcester Telegram & Gazette published a full page article called “Walk The Walk” on Josef DellaGrotte who was then interviewed about his growing and successful walking instructional program : Walking Interview

Core Integration on Television

During the month of December, 2009, Westborough, MA Cable Television network in Massachusetts aired several programs about Dr. Dellagrotte and his programs. We will have them for your online viewing presence; check back or sign-up below for updates.

Free Download: Instructions from Within

The news show above generated so much interest in Josef’s Core-Integration and Feldenkrais-based work, we decided to give away a full chapter. Download it here: Instructions From Within: Chapter 3: Movement, Direction, Mobility And Postural Stability The book is an easily digestible summary of his program for lifelong fitness, and the health of the brain using exercises and
walking.

Feldenkrais and Core Integration Products

Josef’s “Core Integration” DVDs and CDs, plus a schedule of courses and practitioner training can be found at Core Movement Integration website. Also available as instant mp3 downloads: Feldenkrais-based mp3′s.

“Walking is basic for practical reasons. It is the most available and universal way to exercise in a functional way. It is also primary food for the brain and organs — a whole body exercise that stimulates your entire system.”

You can read the entire article on their website: Walking the Walk. Consider purchasing one my Walking CDs or DVD.s. Also available in downloadable, mp3 format from Ryan Nagy: Walking and Core Integration Downloads.