Healthline Blogs

Fast Fitness - Stabilization During Speed and Directional Change

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Here is Friday Fast Fitness - a fun, real-body skill to improve stabilizing your spine, knee, ankle, and foot (and hopefully everywhere else with good positioning) while having fun.

Have a pillow fight standing on one foot:

  1. When one partner has to touch down, change feet.
  2. When the other loses balance, game over.
  3. Swing fully without letting your lower back arch on the swing. Keep neutral spine.


No score, just the big desire to practice again and improve functional balance, stabilization, and have fun from movement.

To practice this solo, swing a pillow on your own. Use a progressively heavy object, such as a ball on a rope, dumbbell, kettlebell, and any household item. Breathe. Have fun.

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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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