9. How to... knee roll

How to knee roll

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Instructions

1. Lie on your back. Knees bent (Place a small flat cushion or book under your head for comfort if you wish). Ensure that your eyes look directly up to the ceiling and your chine is in a neutral position (over elevating your neck may cause stiffness).

2. Keep your knees bent and together, with your feet flat on the floor. Keep your upper body relaxed and your chin slightly tucked in.

3. Roll your knees to one side, keeping both shoulders on the floor. (Your ankles, knees and hips stay stacked- one on top of the other).

4.Hold the stretch for one deep breath (feel your core muscles pulling toward your lower back and return to the starting position (thats one repetition).

Notes from your P.T

Tips: Only move as far as feels comfortable. Place a pillow between your knees for comfort if preferred.

Muscles worked / stretched: The is is great exercise to help with a stiff, sore lower back.

Sets and reps: Repeat 8 to 10 times, alternating sides.

To advance this movement: Bring your hands up to shoulder level and turn your palms up to the ceiling this will add a chest and shoulder stretch. To advance further take your elbows up towards your ears and reach your arms above your head).

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