Purpose:
To promote hip mobility, lumbar spine control, and core stability in a low-load, spine-neutral position. Often used as a mobility or motor control exercise.
Description:
Start on hands and knees with wrists under shoulders and knees under hips. Maintain a neutral spine as you slowly shift your hips back toward your heels, keeping your hands planted. Stop when you feel a gentle stretch in the hips or low back, then return to the starting position. Repeat 10–15 times.
Equipment:
None (optional: yoga mat for comfort)
Tips:
Keep the spine neutral—avoid rounding the low back. Breathe steadily and move slowly to control the motion.