How to do it
You need: A wall or worktop to trail one hand along, A clear space with no rugs, cables or clutter.
Choose a clear, uncluttered stretch of floor beside a wall or worktop you can trail one hand along. Check behind you first so you know the whole path is clear.
- Stand tall and take a small step straight backwards, reaching back with your toes first.
- Lower that heel and shift your weight onto the back foot.
- Bring the other foot back to meet it, then step back again.
- After a short distance, pause, then walk forwards to return to the start.
Form cues
- Steps are small and controlled, with a clear moment on two feet between them.
- You stay upright rather than leaning forwards or arching back.
- Your trailing hand stays lightly on the wall or worktop as a guide.
Common mistakes
- Taking big backward steps or moving quickly.
- Twisting round to look over your shoulder mid-step - check the path before you start instead.
- Practising where there are rugs, cables or furniture in the way.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.