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- This movement aims to reduce lower back stiffness and retrain proper movement patterns without overloading the spine.
- Start on your hands and knees (4-point kneeling), with your hands under your shoulders and knees under your hips.
- Keep your spine in a neutral position (avoid arching or rounding) and your gaze towards the floor.
- Slowly rock your hips backwards towards your heels, hinging at the hips while keeping your back neutral.
- Only move as far as you can without your lower back rounding or losing control.
- Pause briefly at the end of the movement, feeling a stretch through the hips.
- Return slowly to the starting position by shifting your weight forward again.
- Complete repetitions as prescribed by your physiotherapist.
