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Marching in place is a gentle but effective exercise designed to improve balance, lower limb strength, and coordination. It primarily targets the hip flexors, quadriceps, and core stabilisers, helping to enhance walking ability and reduce fall risk. 

Instructions

  • Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
  • Engage your core muscles to maintain an upright posture and keep your gaze forward.
  • Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
  • Lower your foot back to the floor with control.
  • Repeat on the other side, alternating legs in a steady marching motion.
  • Continue as prescribed by your physiotherapist.

Common Errors

  • Leaning too far backward instead of keeping a tall posture.
  • Lifting the knee too quickly, reducing control and stability.
  • Placing weight unevenly on one side, leading to loss of balance.
  • Dragging the foot down instead of lowering it with control.

Progressions

To make the exercise more challenging, you can:

  • March without holding onto support, if balance allows, starting by hovering hand above a stable surface and progressing to hands by sides.
  • Increase the height of knee lifts while maintaining good posture.
  • Slow down the movement to improve control and strength.

Regressions

To make the exercise easier, you can:

  • Keep your hands on a stable surface for added support.
  • Lift your knees only a small amount to maintain control.
  • Perform the exercise in a seated position, lifting one foot at a time.
  • Focus on weight shifting side to side before progressing to full knee lifts.

All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.