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Weight Shifts (Front/Back, Side/Side)

BeginnerBalanceTier T0

Shift weight between feet and directions. Basic balance exercise for body awareness and ankle control.

Targets: Ankle

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

none

Home Options

  • bodyweight

Dosage

2

Sets

60 sec

Reps / Time

30 sec

Rest

60 seconds total (30 front/back, 30 side/side)

Tempo

Step-by-Step Guide

Set up

  • Stand with feet hip-width apart
  • Near support if needed
  • Arms free at sides

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Rock weight forward toward toes

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Rock weight back toward heels

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Repeat 10-15 times

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Then shift weight to right foot

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Shift weight to left foot

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat side shifts 10-15 times

Breathing

  • Breathe naturally

Form Cues

  • Keep feet flat on floor
  • Feel weight transfer through ankles
  • Move smoothly, not jerky
  • Stay tall throughout

Common Mistakes to Avoid

  • Lifting feet off floor
  • Moving too fast
  • Bending at waist instead of ankles
  • Not shifting weight fully

Safety Information

Very safe. Excellent for elderly and early rehabilitation.

Progressions

Eyes closed, on foam pad, faster pace

Regressions

Hold onto support, smaller shifts

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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.