Tandem Stance on Airex Pad with Head Turns

Setup & Positioning

• Place the Airex pad on a stable, flat surface.
• Stand with one foot directly in front of the other, heel-to-toe, on the pad.
• Keep a slight bend in both knees, core engaged, and shoulders relaxed.
• Eyes start forward, looking at a steady focal point.

Key point: “The narrow stance plus head movement will challenge your balance more than you expect—stay controlled.”

Execution

1. Begin in tandem stance, holding your position steady.
2. Slowly turn your head to the right, then back to center.
3. Turn your head to the left, then back to center.
4. Continue alternating for the set number of turns or time.
5. Switch which foot is in front and repeat.

Where You Should Feel It

• Foot and ankle stabilizers working to maintain balance
• Core muscles keeping posture upright
• Hip stabilizers supporting alignment

Where You Shouldn’t Feel It

• Knee strain from locking joints
• Lower back tension from leaning
• Neck discomfort from forcing head turns

Breathing

"Breathe steadily—don’t hold your breath while concentrating on balance."

Common Mistakes to Avoid

1. Overturning the head – Keep head turns smooth and within a comfortable range.
2. Letting hips sway excessively – Maintain your center of mass over your base of support.
3. Looking down – Keep eyes level for better vestibular engagement.
4. Not switching lead legs – Train both stances equally.