Contact Dot Spaet

We look forward to helping you get rid of your back, neck or shoulder pain. We work in person in Novato and Marin County, either at our location or yours, and also over Skype.

Email above, or call Dot at 415 892-6605, land line, no text, for your complimentary Get Out of Pain phone consultation

Easier: Feet Apart Tandem Stand

Stand upright with feet hip width apart.
One foot is in front of the other, with one heel along the toe line of the other foot.
Knees are soft.
Equal distribution of your weight between your two feet.
Use a chair to hold onto if needed.
Let go and see if you can stand for 10 seconds.
Build to 30 seconds.
Slowly move your front foot closer in line with your back foot, until your front foot heel is in front of your back foot toe.
Then you are ready for the next level.

Goal: Maintain position without touching the chair or moving your feet.

Medium: Heel-To-Toe Tandem Stand

Stand upright with feet hip width apart.
Place one foot heel directly in front and touching the other foot toe.
If not stable, move front foot over in the direction it came from until you are stable, or go back to the easier level.
Knees are soft.
Equal distribution of your weight between your two feet.
Let go of the chair and hold this position for 10–30 seconds.

Goal: Stay balanced without touching anything.

Harder: Eyes Closed Tandem Stand

Stand upright with feet hip width apart.
Place one foot heel directly in front and touching the other foot toe.
If not stable, move front foot over in the direction it came from until you are stable.
Knees are soft.
Equal distribution of your weight between your two feet.
Place your hand either on a wall or piece of non-movable furniture or a chair with no wheels.
Once balanced, close your eyes.
Imagine a horizon line in your mind.
Carefully let go of the wall or furniture or chair, keeping your hand near it.
Try to hold this position for 10 seconds, and build to 30 seconds.

Goal: Maintain balance without visual input.

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