Tah Dahs

This exercise focuses on shoulder extension, stepping and exaggerated arm movement. There is also a balance and coordination component.


You will need two scarves and a foam block for this exercise.

How To

Start with your legs hip width apart and a scarf in each hand. Starting with the right leg, take a small step forward with high knees, at the same time both arms move out to the side. Make sure that you get a good stretch across the front of the chest and the scarves float horizontally as you reach out. Both arms then come back into the middle as the leg steps back. Repeat with alternating legs. Ensure that both upper and lower limb movements are powerful going out and coming back in separate and distinct movements.


Modify exercise as appropriate if there is pre-existing injury.

If there are concerns about balance, place a sturdy chair close by and start with one side only, using the other hand for support.


Use a foam block as a target to step over to increase hip and knee flexion. Encourage high effort and motor output.


Level 1: Get the idea of the movement and focus on full arm stretch and a high step forward with each repetition. To make this exercise easier, you can start without the scarves.

Level 2: To make this exercise harder, you can practice stepping over a foam block. Make sure that your movements are vigorous in both directions.

Level 3: If you are really getting the hang of this exercise then you can introduce the mental tasking audio track. Your focus is still on the motor task though, not the mental task.