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Exercise handout — move better, feel better.
Heel-to-Toe Walk
Walking in a straight line placing heel directly in front of toes with each step. Challenges balance and mimics the gait cycle.
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
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 a clear path
- Keep a wall nearby for safety
- Arms can be out for balance initially
Step 1 of 5
Take a step, placing your heel directly in front of your other foot's toes
Step 2 of 5
Your feet should form a straight line
Step 3 of 5
Pause briefly in the heel-to-toe position
Step 4 of 5
Take the next step the same way
Step 5 of 5
Continue for 10-20 steps
Breathing
- Breathe naturally and steadily
Form Cues
- Walk as if on a tightrope
- Keep eyes forward, not down
- Move slowly and deliberately
- Feel each foot find its balance
Common Mistakes to Avoid
- Looking down at feet
- Moving too quickly
- Not placing heel-to-toe properly
- Leaning to one side
Safety Information
Keep support nearby. Excellent fall prevention exercise for elderly.
Progressions
Eyes closed (advanced), backwards, carrying object
Regressions
Touch wall lightly, take shorter steps
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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.