Tandem Stands Improve Our Spatial Coordination And Stability While Standing Still

Benefits Of Tandem Stands

This simple balance exercise does improve our spatial coordination. It also strengthens our leg and trunk muscles, and is an excellent addition to any fitness routine. This combination improves our stability as we stand still.


At first, this balance exercise can be deceptively difficult. However, these tips can make this workout easy and effective:

  • Put an equal amount of weight on each foot
  • Try not to lean too far forward or backward
  • Keep your knees slightly bent
  • Keep your head up, and look forward

Workout Procedure

  1. Stand up straight about one and a half feet from a counter or sturdy chair to provide support in case you loose your balance

  2. Keep your stomach muscles tight and your chin tucked in while looking forward
  3. Place one foot directly in front of the other foot so that the heel of the forward foot is just touching the toes of the rear foot
  4. Try to keep an equal weight on each foot with your knees slightly bent
  5. Try to stay as still as possible without moving your feet to maintain balance
  6. Maintain this position for 30 seconds
  7. Repeat 3 times alternating the forward and rear foot
  8. Perform this exercise once or twice a day
  9. To increase the difficulty, close your eyes

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