03 / Walk guide
What to Do With Your Arms When You Walk
Stiff arms are the most common thing that stops a confident walk looking natural. The fix is not to do more with your arms. It is to stop holding them.
Save this guide to PinterestFix stiff arms in 3 steps
- 01
Drop your shoulders first
Stiff arms almost always start at the shoulders. When they creep up towards your ears, your arms lock to your sides. Breathe out and let your shoulders slide down. Your arms will get heavier and start to hang.
Photo to comeNot thisArms pinned to the sides, shoulders raised, fists clenched. Photo to comeThisShoulders down, arms hanging long, a small relaxed swing. Why it happens. When we feel watched, we brace. The shoulders lift, the elbows lock and the hands clench, so the arms stop swinging. It feels controlled but looks tense.
Drill
- Stand still and shrug your shoulders up hard for three seconds.
- Let them drop all at once and notice how heavy your arms feel.
- Walk ten steps keeping that heavy feeling.
- Repeat three times, then walk once without thinking about it.
- 02
Soften your hands
Let your fingers curl slightly with your thumb resting near your index finger, as if you are holding a small, light object. Flat, spread fingers and tight fists both read as tense.
TipCheck your hands on video. They are the first thing people notice when you walk towards them.
- 03
Swing from the shoulder, not the elbow
Let your arms swing gently forward and back from the shoulder, opposite to your legs. The swing is small, just past your hip, and it follows your walk rather than leading it. On a runway, it can be smaller still.
TipIf your arms cross in front of your body, your shoulders are turning too much. Keep the swing forward and back.
Why arms matter in a confident walk
Your arms are a readout of your shoulders. People can’t always tell what is wrong with a walk, but they notice when the arms don’t move: it looks guarded, like you are protecting yourself. A small, easy swing tells people you are relaxed, even if you don’t feel it.
The swing also helps your balance. Arms move opposite to your legs to counter the rotation of your hips. When you lock them, your upper body has to twist instead, and that shows up as a rocking or wobbling walk.
What about bags and phones?
Carrying something is fine. The problem is holding on to it. Put your bag on your shoulder and let the arm on that side hang, or carry it in one hand and let the other arm swing freely. Put your phone away before you walk into a room; it takes one hand out of the walk and drops your eyes. More on that in how to look confident.
Arms on the runway
Runway arm swing is usually smaller than everyday swing, and it varies by style. Editorial shows often use very little swing, commercial shows a relaxed, natural one. Either way the arms hang long and loose, never held. Read more about the difference in model walk aesthetic.
Film yourself from the front after the drill. Your arms should move a little on every step, the same amount on both sides.
Questions
Should my arms swing on a runway?
A little. Most runway walks use a small, relaxed swing. Editorial shows may use almost none, but the arms still hang loose rather than held.
Why does one arm swing more than the other?
Usually because you carry a bag or phone on one side, or one shoulder sits higher. Film from the front and work on relaxing the stiffer side.
What if I’m holding something?
Carry it in one hand and let the other arm swing. If it is a bag, put it on your shoulder.
Common mistakes
- Pinning your arms to your sides to look controlled.
- Big, pumping swings that make your shoulders rock.
- Swinging only from the elbow, which looks like marching.
- Holding your phone, bag strap or sleeve for comfort.
- Arms crossing in front of the body with each step.
Défilé · Posture score
Are your arms really relaxed? Film a walk and check your posture score.
Film a walk and Défilé scores it out of 100, shows you the one thing holding it back and gives you a short drill to fix it. Your video never leaves your phone.
On Android? Défilé is coming soon to Google Play.
