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Weight Shifts (Foot Awareness)

BeginnerBalanceTier T0

Shifting body weight forward, backward, and side to side while maintaining stable feet. Foundational balance and proprioception exercise.

Targets: Foot & Toes

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

2

Sets

120 sec

Reps / Time

30 sec

Rest

2 min continuous

Tempo

Step-by-Step Guide

Set up

  • Stand barefoot with feet hip-width apart
  • Arms at sides or hands on hips
  • Keep a wall nearby for safety

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

    Step 1 of 6

    Shift weight forward onto the balls of your feet

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

    Step 2 of 6

    Hold briefly, then shift back onto your heels

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

    Step 3 of 6

    Return to center

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

    Step 4 of 6

    Shift weight to the right foot

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

    Step 5 of 6

    Return to center, shift to the left

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

    Step 6 of 6

    Continue exploring all directions

Breathing

  • Breathe naturally throughout

Form Cues

  • Keep your tripod in mind during shifts
  • Move slowly and with control
  • Notice how your foot responds
  • Don't lift feet off the ground

Common Mistakes to Avoid

  • Moving too quickly
  • Lifting feet off the ground
  • Not going far enough to challenge balance
  • Holding breath

Safety Information

Very safe. Keep support nearby for elderly or those with balance concerns.

Progressions

Eyes closed, on unstable surface, single-leg

Regressions

Smaller shifts, hold onto 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.