How to Do
How to Do Tube Walk With Lateral Raise and Wide Stance
The tube walk with lateral raise and wide stance should begin with a 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 walk with a lateral raise and wide stance.
Beginning Tube Walk
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 your body in the ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Movement
Tube Walk 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. Lift one leg in the air, away from the body and hold in air for 10 seconds.
4. Then lower the leg and perform the same on the other side.
5. Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
6. Avoid rocking the upper torso over the 'push-off' hip. There should be no extra trunk motion.
7. 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!
Benefits
Tube Walk Benefits
Your rear deltoid is isolated with the rear lateral rise. This muscle aids in the strengthening, toning, and stabilization of your shoulders and upper body. Pressing, pulling, and overhead actions are all aided by strong deltoids. This allows you to execute your athletic and daily activities more easily while lowering your risk of injury.
