Tandem Walk

Instructions

1. Stand tall with one foot placed directly in front of the other, so the heel of the front foot touches or nearly touches the toes of the back foot.

2. Look forward rather than down if you can do so safely.

3. Step forward by placing the heel of one foot directly in front of the toes of the other foot.

4. Shift your weight onto the front foot with control.

5. Continue walking forward in a straight line, placing each foot directly in front of the other.

6. Move slowly and with control for the prescribed number of steps or distance.

Common Compensations

• Do not place your feet too far apart side to side.

• Do not rush the steps.

• Do not look down the entire time if you can safely keep your gaze more forward.

• Do not let your trunk sway excessively side to side.

• Do not lock your knees as you step.

• Do not take steps so large that you lose balance.

Extra Info

• You should feel this mostly in the feet, ankles, and hip stabilizers.

• You may also feel your core working to help you stay upright and steady.

• This exercise challenges balance and coordination more than strength.

• Using a wall or hallway nearby for safety can be helpful if your balance is limited.

• You should not feel sharp pain in the feet, ankles, knees, hips, or low back.