Single Leg Upper Trunk Rotation with Big Toe Press

Instructions

1. Stand tall with one foot on the floor and place the resistance band under the big toe of that foot.

2. Hold the other end of the band with your hand on the same side.

3. Keep steady tension on the band throughout the movement.

4. Begin rotating your upper body to the left.

5. Turn only as far as you can while keeping the foot grounded and the big toe connected to the band.

6. Return to the center with control.

7. Then rotate your upper body to the right.

8. Return to the center again.

Common Compensations

• Do not let the big toe lose contact with the band.

• Do not let the foot collapse or roll inward or outward without control.

• Do not let the knee cave inward as you rotate.

• Do not twist mostly through the hips if the goal is upper body rotation.

• Do not lean your torso excessively instead of rotating.

• Do not rush the twisting motion.

Extra Info

• You should feel this mostly in the foot and ankle stabilizers, especially around the big toe and arch.

• You may also feel your core and hip muscles working to keep the lower body steady while the upper body rotates.

• The goal is to maintain foot control while dissociating upper body rotation from the lower body.

• The movement does not need to be large to be effective.

• You should not feel sharp pain in the big toe, foot, ankle, knee, hip, or low back.