Quadruped Rock - Low Back Pain Rehab Exercises
The Quadruped Rock is designed to warm up the low back and hips by mimicking a squat on all fours. This exercise is great because it decreases the load on the low back but still allows us to train the hinging pattern seen in the squat and deadlift.
Make sure to find a neutral position for your low back and pelvis before you begin and push your butt back to your heels while maintaining this neutral position.
People with low back pain tend to have a poor hinging or squat pattern so performing this exercise daily to work on that movement will allow your hips to open up without compensating and rounding with your low back.
Give this exercise a try during the day when your hips and low back feel tight or before you squat and deadlift for your warmup. Let us know what you think!
