Rocking
Advanced (7/10)Mat
Position: ProneEnergy: 6/10~60s
Cueing
Hold ankles; lift chest and knees; use breath to rock forward and back; maintain a strong arc.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Hold only one leg at a time; reduce lift height; perform Swan instead.
Progressions
Increase rocking range; move faster; keep knees closer together.
Common Errors
Neck hyperextension; back arching; splaying knees too wide.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
