Week 1 - Day 2

Drill 4: Quadruped Rock Back with Neutral Spine

Setup

  • Start on hands and knees, wrists under shoulders, knees under hips.
  • Maintain a neutral spine position.

Instructions

  • Inhale to prepare.
  • Exhale and slowly shift your hips back toward your heels.
  • Maintain spinal alignment as you move.
  • Return to the starting position.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Inhale to prepare, exhale during the rock back
Rest: As needed

What to Feel

  • Stretch through hips and lower back
  • Core gently engaged to maintain position

What to Avoid

  • Collapsing the lower back
  • Rounding or arching excessively

Red Flags

  • Sharp pain or discomfort

Regression

  • Place a folded towel under knees for comfort.