Week 1 - Day 3

Drill 5: Gentle Bilateral Rocking

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms resting comfortably by your sides.

Instructions

  • Gently rock both knees side to side.
  • Move within a comfortable range of motion.
  • Return to center before switching sides.
Sets: 2 – 3
Reps: 8 – 10 slow rocks per side
Breath: Inhale at center, exhale as you rock
Rest: As needed

What to Feel

  • Gentle mobility through the pelvis and lower back
  • Relaxed movement with control

What to Avoid

  • Forcing the knees too far
  • Tension through the spine

Red Flags

  • Sharp pain or discomfort

Regression

  • Reduce range of motion if needed.