Friday, October 19, 2012
Day 111- Single Leg Toe Taps on Foam Roller
This exercise increases the abdominal strength necessary to keep the pelvis stabile while flexing the hip. The aid of the foam roller lessens the range of motion while strength is built.
To do this exercise you will need a mat and a foam roller. Start by lying on your back with your knees bent and your feet on the foam roller. The foam roller should be perpendicular to your body and the mat. Inhale to prepare and then exhale as you bring your legs to a tabletop position. In this tabletop position inhale to prepare and then exhale as you tap one toe on the foam roller then return the leg back to the tabletop position. Then inhale in tabletop position and then exhale as you tap the other leg on the foam roller. Repeat this exercise alternating sides 8-10 times
Things to think about:
This exercise requires abdominal support to keep the pelvis connected to the ground while moving the leg in the hip socket. On each exhale remember the pelvic floor and lower abdominals which will keep this movement out of your back. Exhale and imagine your spine lengthening as your reach the toe to the log.