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Neutral-back rock back, illustrated in 3 steps
Start on hands and knees with your back level. Keep the neck in line with the spine.

Back

Neutral-back rock back

A simple move for your upper back and lower back, done on the floor. About 30 seconds.

Position
On the floor
Equipment
None
Time
About 30 seconds
Works
upper back and lower back

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How to do neutral-back rock back

  1. Set

    Start on hands and knees with your back level. Keep the neck in line with the spine.

  2. 1

    Move your hips partway toward your heels while keeping the back level. Stop before the back rounds.

  3. 2

    Keep the position comfortable. Breathe normally.

  4. 3

    Return slowly to the start position.

Take care. Use a small, comfortable range and light effort. Stop if you feel pain.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.