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Lying figure-four knee roll, illustrated in 3 steps
Lie on your back with knees bent and arms open. Rest the working ankle above the opposite knee.

Back, Core

Lying figure-four knee roll

A gentle hold for your core and back, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
None
Time
About 30 seconds each side
Works
core and back

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How to do lying figure-four knee roll

  1. Set

    Lie on your back with knees bent and arms open. Rest the working ankle above the opposite knee.

  2. 1

    Let both knees move a small distance toward the side of the lower leg.

  3. 2

    Keep both shoulders supported. Stop before either shoulder lifts.

  4. 3

    Keep breathing normally. Hold a comfortable position.

  5. Switch sides and repeat.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

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

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Illustration drawn for Desk Gym.