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Step 1

Starting Position: Place a series of cones 18-30" apart in a straight line on a non-slip surface. Stand 6" behind the first cone with your feet hip-width apart or closer, arms by your sides. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal / core muscles) to stiffen your spine.

 

Step 2

Walking Movement: Slowly lift one foot off the floor to clear the height of the cone, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Hold this position momentarily before stepping forward, pushing off your stance (supporting) leg to clear the cone.

 

Step 3

The raised leg should initiate contact over the cone with a heel strike first, followed by the mid- and fore-foot, transferring your body weight into that foot. As you load into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the stance (supporting) foot. Your trailing leg needs to also clear the cone.

 

Step 4

Continue this sequence through the series of cones.

 

Step 5

Exercise Variation: This exercise can be progressed in several ways: (1) lift each leg higher off the floor (illustrated) to further challenge your balance (raising center of mass), (2) walk through the cones at a faster pace, (3) step sideways through the cones, or (4) step backwards through the cones.

 

Learn first how to perform single leg-stands on the ground and, if possible, on an Airex pad before performing cone walks.
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