Arabesque/single leg dead lift
Standing on one leg, knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position.
Standing on one leg, knee slightly bent, slowly bring chest towards floor, extending the opposite leg and keeping the back in a neutral position and the hips level. Slowly return to an upright position.
This exercise aims to improve the rotation range of you thoracic spine.
In 4pt kneeling extend one arm out in front and the same leg out behind, the rotate whole body evely away from weight-bearing side.
Lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees, loop theraband around arch of your top foot, holding the other ends in front of chest. Keeping legs evenly apart, squeeze your buttock muscles and push with heel until your leg is straight.
Lying face down, bend your knee to 90 degrees, squeeze gluteal muscles and push heel towards ceiling, making sure not to arch lower back.
Wrap theraband loop around both feet at forefoot level. Keeping one foot still, scoop little toe out to side, turning sole of foot to face outwards. Control back to the start point.
Double leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
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