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Figure-8 Walking Drill

IntermediateBalanceTier T2

Place two chairs about three metres apart. Walk at your usual pace in a continuous figure-of-8 around them with an upright posture and no hand support.

Targets: Ankle

Stop if

Start slowly and stop immediately if any exercise causes pain, consulting a healthcare professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place two matching chairs about three metres apart on a clear, flat floor with room to walk a full loop around each one; or use any two markers if this is easier.
  • Stand at the point midway between the two chairs before you begin, on a clear, dry, obstacle-free floor, wearing supportive footwear.
  1. A woman standing upright midway between two chairs set apart on a studio floor, facing toward the chair on her right, about to start walking.

    Step 1 of 5

    Stand tall midway between the two chairs, then start walking your usual pace toward the right-hand chair to begin the figure-8.

  2. The same woman mid-stride, curving around the right-hand chair with the chair close beside her, her body turned to follow the curve.

    Step 2 of 5

    Curve around the right-hand chair, keeping your posture upright as you turn.

  3. The same woman mid-stride walking straight through the middle point between the two chairs, now turned toward the left-hand chair.

    Step 3 of 5

    Walk back through the middle point, turning to head toward the left-hand chair.

  4. The same woman mid-stride, curving around the left-hand chair with the chair close beside her, completing the loop.

    Step 4 of 5

    Curve around the left-hand chair, keeping your posture upright, then head back to the middle to continue the figure-8.

  5. A woman standing upright midway between two chairs set apart on a studio floor, facing toward the chair on her right, about to start walking.

    Step 5 of 5

    Stand tall midway between the two chairs, then start walking your usual pace toward the right-hand chair to begin the figure-8.

Breathing

  • Breathe normally throughout the walk.

Safety Information

In this falls-prevention programme, the optional two-hand/one-hand/fingertip support is for the patient or clinician to select. With the fully unsupported option, neither chair is ever touched. Start slowly and keep a steady, pain-free walking pace. Stop immediately if any exercise causes pain, and consult a healthcare professional if it does. This exercise will help balance when turning and manoeuvring. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.