ClapMove · clapmove.com
Exercise handout — move better, feel better.
Tandem Walking
Walking heel-to-toe in a straight line. Tests and improves balance and coordination.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
none
Home Options
- bodyweight
- wall
No equipment? Try: Tape line on floor
Dosage
3
Sets
20
Reps / Time
30 sec
Rest
Slow controlled steps
Tempo
Step-by-Step Guide
Set up
- Stand at one end of clear path
- Feet together, arms at sides or out for balance
- Have wall nearby if needed
No image for this step. Follow the written instruction.
Step 1 of 4
Take one step placing heel directly in front of toes
No image for this step. Follow the written instruction.
Step 2 of 4
Transfer weight to front foot
No image for this step. Follow the written instruction.
Step 3 of 4
Repeat with other foot
No image for this step. Follow the written instruction.
Step 4 of 4
Continue for prescribed distance or steps
Breathing
- Breathe naturally
- Don't hold breath
Form Cues
- Heel touches toe each step
- Look forward, not at feet
- Arms out for balance if needed
- Take your time
Common Mistakes to Avoid
- Gap between heel and toe
- Walking too fast
- Looking down at feet
- Feet too wide apart
Safety Information
Stay near wall for safety. Good fall prevention exercise.
Progressions
Eyes closed, head turns, backward walking, uneven surface
Regressions
Wider stance, wall support, shorter distance
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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.