This document provides instructions for different walking variations including toe walking, heel walking, and heel-to-toe walking. It describes how to perform each variation, listing the basic steps. Benefits of each variation are also outlined. For example, toe walking works muscles in the feet and can relieve foot and ankle pain. Heel walking mobilizes the ankles and improves stability. Heel-to-toe walking activates foot muscles while minimizing impact on heels and ankles. Proper walking posture is also discussed, emphasizing keeping the head up, back lengthened, shoulders relaxed, and swinging arms from the shoulders.

2. WARM UP

3. VARIATION OF WALKING
WALKING WITH TOE
WALKING WITH HEEL

4. WALKING
DEFINITION
• Move at a regular pace by alternately
lifting and lowering each leg, never
both feet off the ground at once.
• Walking is defined by an 'inverted
pendulum' gait in which the body
jumps over a rigid limb or limb with
each step.
BASIC WALKING
1. Walking forward
2. Walking sideways
3. Backward walking
4. Walking fast

5. VARIATON WALKING
1. Toe Walking
• Toe walking is a pattern of walking
in which a child walks on balls of his
or her feet, with no contact
between the heels and ground..

6. HOW TO DO TOE WALKING
• Start by standing feet shoulder width
apart
• Raise your toes as you lift your heels off
the ground
• Walk on the ball of your feet as well as
your toes
• Keep your knees straight while walking in
a straight line
• Mulailah dengan berdiri kaki selebar
bahu
• Angkat jari-jari kaki Anda saat Anda
mengangkat tumit Anda dari tanah
• Berjalan di atas bola kaki Anda serta jari-
jari kaki Anda
• Jaga lutut anda agar tetap lurus saat
berjalan dalam garis lurus

8. BENEFIT OF WALKING TOE
• By using these tendons, nearby muscles, and ligaments for toe raises, you
work on range of motion and improve your overall foot health. In some cases,
you can even relieve foot and ankle pain. This makes injuries such as shin
splints, a common concern for runners, and stress fractures less likely

9. VARIATIONWALKING
3. Heel Walking
• A term for a normal gait in which the
heel of the foot touches the surface first.

10. HOW TO DO HEEL WALKING
• Start by standing feet shoulder width
apart.
• Lift our toes up off the gound.
• Walk with your heels
• Keep your knees straight while
walking in a straight line
• Mulailah dengan berdiri kaki dibuka selebar
bahu
• Angkat jari kaki kita dari lantai .
• berjalan dengan tumit anda
• Jaga lutut anda agar tetap lurus saat berjalan
lurus.

12. BENEFITS OF WALKING HEEL
• This exercise will help mobilise the ankles,
• prevent or reduce stiffness,
• improve stability and help with walking.

13. HEEL AND TOE WALKING
• Characterized by a step where the heel of one foot touches the ground before
the toe of the other foot leaves it

14. HOW TO DO HEEL AND TOE WALKING
1. Walk on your toes with your toes pointed straight ahead for about 20 meters,
getting as high up on your toes as you possibly can. Your legs should be
relatively straight as you do this, and you should -- at least initially -- take
fairly small steps.
2. Switch to walking on your toes with your feet.
3. Do the same with your toes pointed
4. Repeat this while walking on your heels

16. BENEFITS OF HEEL AND TOE WALKING
• The benefit of walking this way is that it activates the set of muscles in your
foot and minimizes the impact on the bones in your heels and ankles.

17. 1. Keep your heads up
• When you’re walking, focus on standing tall
with your chin parallel to the ground and
your ears aligned above your shoulders.
• Imagine your head being pulled up gently by
an invisible piece of string that’s attached to
the ceiling. This may help prevent you from
dropping your head into your chest while
you walk.
• Keep your eyes and gaze forward. Focus on
an area about 10 to 20 feet ahead of you
while you walk.
2. Lengthen your back
• Focus on elongating your spine while
you walk. Try to avoid slouching,
hunching, or leaning forward, which
can put stress on your back muscles.

18. 3. Keep your shoulders down and
back
• Your shoulders also play a key role in your
walking posture and technique. If your
shoulders are tense or hunched forward, it
can strain the muscles and joints in your
shoulders, neck and upper back.
• Try to keep your shoulders loose and
relaxed, not tensed up toward your ears or
slouched forward. You can do shoulder
shrugs occasionally while you’re walking to
ensure that you’re keeping your shoulders
relaxed and in the right position.
• As you walk, gently swing your arms back
and forth at your sides. Make sure you
swing your arms from your shoulders, not
from your elbows.
• Don’t swing your arms across your body.
• Don’t swing your arms up too high. Keep
them around your midsection, not around
your chest.
4. Swing your arms

19. 5. Step from heel to toe
• Maintain a steady heel-to-toe gait. This involves striking the
ground with your heel first, then rolling through your heel
to your toe, and pushing out of the step with your toe.
Avoid flat-footed steps or striking the ground with your
toes first.

20. COOLING DOWN

21. THANK YOU
KEEP SAFE AND CLEAN EVERYTIME