ClapMove · clapmove.com
Exercise handout — move better, feel better.
Tandem Stance (Heel-to-Toe)
Stand with feet in line, heel touching toe. Narrows base of support to challenge balance and ankle control.
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
Home Options
- wall
Dosage
3
Sets
45 sec
Reps / Time
30 sec
Rest
30-60 seconds each foot forward
Tempo
Step-by-Step Guide
Set up
- Stand near wall for safety
- Place one foot directly in front of the other
- Heel of front foot should touch toes of back foot
No image for this step. Follow the written instruction.
Step 1 of 4
Establish heel-to-toe position
No image for this step. Follow the written instruction.
Step 2 of 4
Balance without touching support
No image for this step. Follow the written instruction.
Step 3 of 4
Hold for target time
No image for this step. Follow the written instruction.
Step 4 of 4
Switch feet and repeat
Breathing
- Breathe naturally and calmly
Form Cues
- Keep weight evenly distributed
- Arms out for balance if needed
- Focus eyes on point ahead
- Allow small foot adjustments
Common Mistakes to Avoid
- Feet not truly in line
- Looking down
- Leaning to one side
- Tensing up
Safety Information
Good screening test and training exercise for fall risk. Stay near support.
Progressions
Eyes closed, on foam pad, add head movements
Regressions
Wider stance (not quite heel-to-toe), fingertip support
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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.