Instructions
- Anchor a theraband at chest height to a secure point. Hold the free end in both hands with your arms extended in front of you.
- Stand perpendicular to the anchor point and shift your weight onto the leg furthest from the anchor. Lift the opposite foot slightly off the ground.
- Engage your core and maintain an upright posture.
- While balancing on one leg, rotate your upper body away from the anchor point, pulling the theraband across your chest. Keep your arms extended and your gaze following your hands to enhance thoracic engagement.
- Slowly return to the starting position, resisting the band’s pull as you rotate back.
- Repeat the rotation for the prescribed repetitions while maintaining balance, then switch to the opposite leg and direction.
Common Errors
- Losing balance or relying on the raised leg for support.
- Rotating through the hips instead of isolating the thoracic spine.
- Using momentum rather than controlled movement to pull the band.
- Allowing the shoulders to shrug or rounding the upper back.
Progressions
To make the exercise more challenging, you can:
- Use a heavier resistance band.
- Perform the exercise on an unstable surface, such as a foam pad or balance cushion.
- Hold the single-leg balance position for a longer duration before initiating the rotation.
- Add a pause at the end range of the thoracic rotation.
Regressions
To make the exercise easier, you can:
- Use a lighter resistance band.
- Keep the non-stance foot closer to the ground for additional balance support.
- Practice the thoracic rotation in a standing position with both feet on the ground.
- Perform the single-leg balance without the theraband to focus on stabilisation.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.