How to Do Tube Walking
The tube walking 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 tube walking.
1. From a standing position, place feet hip width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand.
2. Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical position.
3. Cross the handles of the tubing so the right handle is in the left hand and vise versa.
4. Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Tube Walking Movement
1. Activate and maintain the abdomen by drawing the belly button inwards.
2. Move the shoulder blades back and down as if performing a bent-over row and maintain this position.
3. Lift one foot and take a side step.
4. Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
5. Avoid rocking the upper torso over the 'push-off' hip. There should be no extra trunk motion.
6. Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging. Use light resistance!
Tube Walking Benefits
The entire gluteal muscular group, the abs, and the outer thighs are all worked out with tube walking activities. As a result, they aid in joint stabilization in the hip, knee, and ankle. The pelvis gains strength by strengthening this area using tubing-walking activities.