Week 1 - Day 3

Drill 4: Relaxed Spine Rocking

Setup

  • Begin in a quadruped position, hands under shoulders, knees under hips.

Instructions

  • Gently rock back and forth, allowing the spine to move naturally.
  • Focus on maintaining a smooth, rhythmic motion.
  • Breathe steadily throughout the movement.
Sets: 2 – 3
Reps: 8 – 12 slow rocks
Breath: Inhale as you rock forward, exhale as you rock back
Rest: As needed

What to Feel

  • Gentle stretch through hips and lower back
  • Relaxed and fluid motion

What to Avoid

  • Tensing the shoulders or bracing excessively

Red Flags

  • Pain or discomfort in the low back

Regression

  • Use a folded towel under knees for added comfort.