Toe taps with a foam roller are a fantastic core activation and stability exercise, primarily targeting the transverse abdominis and other deep core muscles. This exercise also engages the hip flexors and promotes pelvic control, making it an excellent choice for individuals working on core strength, lumbar stabilisation, or postural improvements. By incorporating a foam roller, this variation enhances the challenge to your balance and coordination, encouraging better proprioception and body awareness.
Instructions
- 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.
Common Errors
- Letting the lower back arch or lifting off the foam roller.
- Moving too quickly, which can reduce control and engagement.
- Losing balance on the foam roller by not evenly distributing weight.
- Allowing the shoulders or neck to tense up during the movement.
Progressions
To make the exercise more challenging, you can:
- Perform the movement with both legs simultaneously.
- Add a resistance band around your thighs for increased activation.
- Extend the leg fully as you lower it instead of tapping with a bent knee.
- Incorporate small arm movements, such as overhead reaches, to increase the balance demand.
Regressions
To make the exercise easier, you can:
- Lower one foot to the floor and keep it planted while the other leg taps.
- Perform the exercise without the foam roller, lying flat on a mat.
- Reduce the range of motion, only lowering the leg partway down.
- Place hands on the floor beside you for additional stability.
Variations
Knee Extensions
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.