Exercise 12 of 12

Side-to-Side Lumbo Pelvic Rock

Category

Exercise

Body part

Low Back

Rehab level

Beginner

Equipment

Stability Ball

Muscles

• multifidus
• erector spinae
• transverse abdominus
• oblique internal/external
• low back

Purpose

Increase low back strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Starting position

Begin sitting on stability ball with feet flat on the floor. Sit upright with slight arch in the low back. Cross arms, placing hands on shoulders or extended for balance.

Movement

Activate core muscles. Slowly shift body weight to one side, rolling onto one hip followed by a weight shift and roll to opposite hip. Continue to alternate sides for prescribed repetitions and sets.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription