Quadruped rocking sits between rest and loading for backs that do not tolerate flexion and extension well, especially when the problem is more about movement control than raw strength.
It is a practical drill for finding a neutral range and keeping the spine steady while the hips shift forwards and back.
What this involves
- On hands and knees. Hands under the shoulders, knees under the hips
- Set the low back in its natural curve. Not arched, not rounded
- Slide your hips back towards your heels, letting the hips fold
How much
Rock back and forth on hands and knees in small ranges, keeping the low back calm.
Demo video
Further reading
- https://creativecommons.org/licenses/by/2.0/
- https://doi.org/10.1016/j.math.2015.02.005
- https://doi.org/10.1186/1471-2474-8-90
- https://doi.org/10.1186/1471-2474-9-170
- https://doi.org/10.1186/1758-2555-2-11
Safety note
Sore wrists or knees on all fours: make fists instead of flat hands, and put a folded towel under the knees
This is educational information to help people understand their options; it is not a substitute for a proper healthcare assessment. An accurate diagnosis is required for effective treatment. If pain or symptoms are ongoing, the worst thing you can do is nothing — seek professional counsel and assessment rather than self-treating indefinitely from a blog post.
This content is educational and does not replace individual clinical assessment.