Recovery - Spinal Rocking
Exercise to ease low back pain at home: Lie on your back and gently rock the knees side to side or forward and back to relax the spine and hips.
Equipment
Exercise mat
Coaching points
- Move slowly and gently.
- Keep the shoulders relaxed on the floor.
- Stay within a comfortable range.
- Use breathing to relax the lower back.
Common mistakes
- Rocking too aggressively.
- Forcing painful range.
- Lifting the shoulders off the mat.
- Holding tension in the hips.
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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