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Knee Flexion Rockback
- 1 - Start on your hands and knees in a quadruped position with your hands under your shoulders and knees under your hips.
- 2 - Keep your spine neutral and brace your core lightly to avoid excessive arching or rounding.
- 3 - Slowly shift your hips backward toward your heels, allowing your knees to bend as much as comfortable.
- 4 - Move only through a pain-free range of motion and keep your feet relaxed on the floor unless otherwise directed.
- 5 - Pause briefly at the deepest comfortable knee flexion position, focusing on controlled breathing and relaxation.
- 6 - Return to the starting quadruped position by shifting your hips forward over your knees.
- 7 - Repeat for the desired number of repetitions or perform slowly for the prescribed duration.
