Lying-Side Bent-Knee Roll
Loosen up your lower back and improve spinal flexibility. A simple roll for a more mobile you!
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying flat on your back on a comfortable surface, with your knees bent and your feet flat on the ground.
2. Extend your arms out to the sides to help stabilize your upper body.
3. Keeping your feet together, gently roll both knees to one side, aiming to touch them to the ground while keeping your shoulders flat. Your hips will rotate, and your lower back will naturally lift off the ground.
4. Hold the position for a moment, feeling a gentle stretch in your lower back and side.
5. Bring your knees back to the starting position.
6. Repeat the movement to the other side, ensuring both movements are controlled and smooth.
7. Aim for a number of repetitions that allows you to maintain good form, typically around 10-15 repetitions on each side, for 2-3 sets.
Remember to breathe steadily throughout the exercise, exhaling as you roll to the side and inhaling as you return to the center. The Lying Bent Knee Side Roll is an excellent exercise for increasing core stability and improving spinal mobility.
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