The Reverse Stride
Try one tiny backward placement with firm support. This one is optional.
Starting Position
Face a fixed counter and hold it with both hands. Check behind you before starting. Remain close to support.
Step-by-Step Movement Instructions
- 1Move weight onto the left foot while keeping your trunk upright.
- 2Reach the right foot a few inches backward. Touch the toes down first.
- 3Keep most weight forward unless the placement feels fully controlled. Stay in the same spot.
- 4Return the right foot to the starting stance. Pause, then try the left.
Practice Duration
One backward tap each side. Two taps total.
Breathing Cue
Natural breathing. Keep looking forward while moving.
Supported & Seated Variation (Path A)
Both hands stay on the counter. Use Exercise 16 instead if you cannot safely unload a foot.
What to Notice During Practice
Return without hurrying or pulling hard on the counter.
Any uncertainty, dizziness, pain, or need to grab suddenly.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 21 are currently being filmed with certified senior practitioners.
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