Balance and Stretching Exercises

Swan Dive

The balance and stretching exercises are designed to maintain and/or improve balance,improve posture, prevent forward head or hunched-over posture, correct for muscle imbalances, and stretch muscles worked during the strength training segment of the BEST workout.

Progression 1

Progression 2 (Down position)

Progression 3

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Function

Develops and maintains balance.

Execution

The Swan Dive exercise is comprised of three progressions:

Progression 1

Balance on one foot for increasing increments of 5 seconds until you are able to balance for 25 continuous seconds.

Progression 2

Balance on one foot, rise up and down on the ball of the foot, lifting and lowering the heel. Do not touch the other foot to the ground between repetitions.

Perform increasing increments of 5 repetitions until you are able to perform 25 repetitions continuously without touching the other foot to the floor.

Progression 3

Balance on one foot, simultaneously lower your torso toward the ground while raising your other leg behind your body toward the ceiling. The elevated leg should remain extended throughout the full range of motion. Maintain a straight plane from your head to the toe of the elevated leg through the full range of motion.

Stop when your torso forms a 90-degree angle with the stabilizing leg and return to the starting position.

Repeat. Do not touch the other foot to the ground between repetitions.

Perform increasing increments of 5 repetitions until you are able to perform 25 continuously without touching the other foot down.