How to Do
How to Do Stutter Step Shuffle With Rotation
The stutter step shuffle with rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stutter step shuffle with rotation.
Beginning
Beginning Stutter Step Shuffle
1. Maintain good posture throughout the exercise with shoulder blades back and down, and good stability through the abdomen.
2. Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Stutter Step Shuffle Movement
1. This exercise involves quick footwork movements using the step.
2. Initially choose a step height that is low (no risers).
3. To begin, facing the bench with both feet on the floor (as shown).
4. The footwork pattern will be identical to the original exercise, however you are rotating by stepping onto a bench in front of the down leg (transverse plane) instead of forwards / backwards (sagittal plane).
5. The pattern will be: up, step, down, step.
6. Pay close attention to the video link to observe the rotation sequence because in time the foot pattern is performed very quickly.
7. You can be timed to see how many you can do in a given time.
8. Perform exercise for a given time and switch sides.
9. Test should be terminated if you experience any of the following: repeated tripping on step, loss of balance, pain of any sort, rolling of ankles, dizziness, shortness of breath, and /or numbness in the arm or jaw.
Benefits
Stutter Step Shuffle Benefits
This stutter step exercise can help build core muscles that assist the spine balance weight, enhance cardiovascular health, reduce back and joint stiffness, and strengthen core muscles that help the spine balance weight.
Exercise Aliases
How To Do Step Shuffles, Stutter Step with Rotation, Stutter Shuffle with Rotation.
