Start Position:

1. Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and core gently engaged.

Action:

1. Rock Back: Inhale as you gently shift your hips back toward your heels, keeping your spine neutral and relaxed.
2. Rock Forward: Exhale as you move your weight forward, first returning to the starting position with your shoulders over your hands, then go forward slightly more with shoulders in front of hands. Focus on your pelvic floor engaging and visualize creating length through your spine as you exhale.

Purpose:

1. Promotes mobility in your hips and spine.
2. Helps improve coordination and core engagement.

Note of Precaution:

If you feel pain or discomfort, stop the exercise and consider consulting a physical therapist.

Keep your movements slow and controlled.

Avoid tensing or bracing your core.