Stand next to a cable / band with your feet together. Hold the cable / band handle close to the your body, just below chest height, with your hands at the midline of your body (not illustrated). Engage your abdominal / core muscles to brace your torso. Keep the torso vertical to the floor. Pull your shoulder blades down and back without arching your low back.
Starting Position: Slowly lift the leg closest to the machine off the floor. Balance on your standing leg and maintain your vertical posture. Do not lean.
Movement: Exhale. Slowly rotate your torso away from the cable / band anchor. Keep your upper arms close to your sides, elbows bent and hands positioned at the midline of your body. Your chest and torso should move together as a single unit. Do not allow the torso to lean in the direction of your movement. Try to stabilize your lower body to reduce movement in this region as your torso rotates. Hold the end position briefly before rotating in the opposite direction (if possible) or returning to your starting position. Perform a prescribed number of repetitions then turn to face the opposite way and repeat this movement in the opposite direction.
Exercise Variation: To increase exercise intensity, repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise (illustrated). This creates a longer lever and increases the loading on the spine, requiring the core muscles to work harder.
Engage your abdominal / core muscles throughout this exercise to stabilize and protect your spine. This single-leg torso rotation over the standing leg mimics part of our walking pattern and helps develop stability in the knee if performed correctly. Try to avoid twisting or moving your foot or knee during this rotation.