Step 1

Stand sideways to a cable / band with your feet positioned together. Hold the cable / band handle relatively close to the your body slightly below chest height, positioning your hands at the midline of your body (not illustrated). Contract your abdominal / core muscles to stiffen your torso, holding it vertical to the floor. Depress and retract your scapulae (pull your shoulder down and back) without arching your low back.

Step 2

Starting Position: Slowly lift your inside leg off the floor, shifting your weight onto your outside leg while maintaining your body vertical to the floor (avoid any leaning).

Step 3

Movement: Exhale and slowly rotate your torso away from the cable / band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together and avoid leaning your torso in the direction of your movement. Attempt to stabilize your lower extremity (foot, knee and hips), minimizing movement in this region as your torso rotates. Hold this end position briefly before rotating in the opposite direction (if possible) or returning to your starting position. Turn to face the opposite way and repeat this movement in the opposite direction.

Step 4

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. 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 stance (supporting) 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.

Mindful Movement: Coaching Clients to Become More Active

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