Whole bodyStep and tap · Level 1 of 3: Supported start

Supported toe tap

Tap one foot to a target while the other leg holds you steady.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A kitchen counter or sturdy table and a strip of tape for a target

Stand beside a counter, holding it with one hand.
Place a target, such as a piece of tape or a folded towel, just in front of your outside foot.

The standing leg holding you steady while the other foot moves.

Pain in the standing knee or hip, or dizziness.

Move the target closer to your foot.

Move the target a little further away, or hold the counter more lightly.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Hold the counter with one hand and tap a target just in front of your outside foot.
2 sets × 5–8 taps each foot
Move on when: Every tap lands lightly on the target, two sessions running.
Add taps.
2 sets × 8–10 taps each foot
Move on when: Both sets reach 10 accurate taps.
Hold the counter more lightly, with fingertips only.
2 sets × 8–10 taps each foot
Move on when: Your fingertips are only steadying you.
A single finger on the counter.
2 sets × 8–10 taps each foot
Move on when: The finger is only there for balance, two sessions running.

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

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