Exercise of the week W40 Standing scale (Ex 113)

The standing scale mainly serves to improve the ability to balance therefore a frequency between 5 to 20 Hz is recommended for the training. This exercise is suitable only for advanced users.

Objectives

• Improvement of balance

Posture/foot position

• Basic position or rotated by 90°
• Shift weight to one leg 
• Slightly raise other leg 
• Heel in position 0!

Movement execution

• Slowly move upper part of the body in controlled manner to the front and to compensate move the stretched leg to the back and upwards
• The head remains aligned to the body 
• Change after 15 seconds

Frequency, position and duration

Where does it vibrate?

• Legs
• Back

Common errors

• Ankle and/or knee buckles away to the inside or outside
• Back too round or too bent