This is where babies (including you and I) build their squats, abs, shoulders, and much more...
Posterior rocking (or just rocking) is the secret to not only getting your core to reflexively fire, but it's also the secret to unlocking the hips.
As you rock back and forth, you're gently prying at the pelvis creating a separation or creating space in the joint.
Yes, there is two halves of your pelvis and they should be able to move independently of each other.
Key Points
When rocking, focus on keeping your knees under your hips and your hands under your shoulders. This isn't absolute (everyones body is different) but, it will give you a good starting point.
- Inhale as you rock forward
- Exhale as you rock back
rocking variations...
There is more than one way to rock. \m/
- Rocking back and forth (sagittal plane)
- Rocking side to side (frontal plane)
- Rocking in a circle (transverse plane)
- Rocking in an angle
- Rocking in a figure eight
- Rocking with your toes tucked (dorsiflexion)
- Rocking with your (plantar flexion) toes pointed
There is literally no wrong way to rock. Simply play around with it, have fun and see how many different way you can rock! \m/
Your Practice
After finishing your head-led rolls, segmented rolls, and your rolls to where you're lying prone (on your belly).
Push back with your arms and move right into all 6 points.
1. Perform 10-20 posterior rocks followed by 10 head nods.
2. Repeat for 5 total sets
If you have any questions or really enjoyed this lesson -- shoot me a message, here.
-H-