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Ankle and foot · Balance

Backward tandem walking

Backward tandem walking, 3 sets, 10 slow steps

Illustration of the Backward tandem walking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 slow steps

Description: Place one foot directly behind the other, heel against toe, in starting position with feet in tandem. Slowly step backward while maintaining body alignment and walking in a straight line.

Tips: Keep your gaze straight ahead to aid balance, carefully control each step to avoid losing alignment, and move slowly to maximize motor control.

Progression: Gradually increase the number of steps or speed when you feel stable and comfortable.

At a glance

Goal
Balance
Level
Beginner
Equipment
none
Starting position
Standing, feet in tandem (one foot in front of the other, heel against toe)
Clinical goal
Improve motor control of the foot and ankle
Also known as
marching in a straight line, heel-to-toe walking, backward tandem walking

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.