Single Arm Toe Touch Progression
This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.
- Starting Position:
- Standing
Set-Up: While standing with feet together, place the balls of your feet up on the foam roll round side up. Stand tall and place one arm behind your back along the lower edge of your ribs and extend the other arm to reach toward the ceiling.
Action: While standing tall take a deep breath in and on the exhale flex your head toward your chest and bend over so that the fingertips can touch the toes. If the fingertips do not make it completely to the toes, bend the knees only as much as needed to reach your toes each time. While still touching your toes switch your arm positions. Then stand up and reach your free arm overhead. Then reverse this action to touch your toes, switch the arms again, and return to the starting position with the original arm reaching overhead. This completes one repetition.
Return: Repeat for the desired number of repetitions and then change your foot position to the front of the foam roll with your heels on the foam roll and then repeat the action.
