The toe taps with roller exercise strengthens the deep core muscles while improving pelvic stability. Performed lying on your back with a roller under the spine, it adds an extra balance challenge, encouraging controlled movement as one foot taps to the floor. This exercise is ideal for core rehab, postnatal recovery, and progressing stability training.
- Lie on your back with your knees bent and feet flat on the floor. Place a foam roller vertically along your spine, supporting your head and tailbone.
- Engage your core by gently drawing your belly button towards your spine, ensuring your lower back is not arching off the roller.
- Lift both legs into a tabletop position (knees bent at 90 degrees, shins parallel to the floor).
- While maintaining a stable pelvis, slowly lower one foot towards the floor, lightly tapping your toes.
- Return the lifted leg to the starting position and repeat with the other leg.
- Keep your breathing steady, exhaling as you lower the leg and inhaling as you return.
- Continue alternating legs. Complete repetitions as prescribed by your physiotherapist.