Balance and Mobility Exercises
Backward Walking
Backward walking trains balance and stepping in the opposite direction to normal walking. It helps reaction to stumbles and strengthens the quadriceps with low load on the kneecap.
What it does
Stepping backwards is needed when opening doors or recovering from a push. Practising improves confidence and control.
You will often see it in our programmes for knee osteoarthritis, Parkinson's disease and stroke, and it features in our geriatric physiotherapy programmes.
How to do it
- Stand beside a counter with one hand on it.
- Take small steps backwards, landing on the ball of the foot then heel.
- Keep an upright posture.
- Walk 5 metres, then turn and repeat.
How much
3 to 4 lengths, once a day.
Stop and check with us if
- You have a history of backward falls. Practise only with someone next to you.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Why is backward walking hard in Parkinson's?
Can I use a treadmill?
Related treatments
Geriatric Physiotherapy
Physiotherapy for older adults, focused on strength, balance and fall prevention.
Learn more KneeKnee Osteoarthritis
Knee arthritis pain, stiffness and difficulty with stairs. Why strengthening is the most reliable long-term treatment.
Learn more NeuroParkinson's Disease
Slowness, stiffness, shuffling and falls. Exercise is one of the most effective tools in Parkinson's care.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.