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.
- Begin in a split stance with the target leg in front and the back leg positioned behind you. Lower into an isometric lunge, keeping the front knee bent at approximately 90 degrees and aligned over your toes.
- Face perpendicular to the anchor point of the theraband. Ensure your torso remains upright and your core engaged.
- Holding the lunge position, rotate your torso away from the anchor point, pulling the theraband across your chest. Keep your arms extended throughout the movement, and let your gaze follow your hands for optimal thoracic engagement.
- Slowly return your torso to the starting position, maintaining tension on the band and keeping your lunge stable.
- Repeat the rotation while holding the lunge for the duration prescribed by your physiotherapist.
Common Errors
- Allowing the front knee to collapse inward (valgus position).
- Rising out of the lunge or losing balance during the rotation.
- Rotating through the hips instead of isolating the thoracic spine.
- Using momentum to pull the band rather than moving with control.
Progressions
To make the exercise more challenging, you can:
- Use a heavier resistance band.
- Lower into a deeper lunge for increased muscle activation.
- Perform the thoracic rotation at a faster pace while maintaining control.
- Hold a pause at the end range of the rotation before returning to the starting position.
Regressions
To make the exercise easier, you can:
- Use a lighter resistance band.
- Maintain a higher lunge position for reduced intensity.
- Practice the thoracic rotation without the band to focus on the movement pattern.
- Hold onto a stable surface for added balance support if needed.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.