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Level 1 | Rock Backs

Jon Grayson

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How Often: 1-2 minutes at a time. Daily & often

Description: On all 4’s, keeping hands under shoulders and knees under hips. Slowly rock backwards, keeping you hands in place, aiming to get your buttocks closer to your heels, then back up again.

Top Tip: Only go as far as your pain allows. Try to move further if pain and/or stiffness becomes easier.

Goal: Improve mobility and reduce pain/stiffness around the lower back and pelvis