9. How to... knee roll

How to knee roll

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Instructions

1. Lie on your back. Knees bent (Place a small flat cushion or book under your head for comfort if you wish). Ensure that your eyes look directly up to the ceiling (over elevating your neck may cause stiffness).

2. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

3. Roll your knees to one side, keeping both shoulders on the floor. (ankles and knees stay stacked- one on top of the other).

4.Hold the stretch for one deep breath and return to the starting position.

Notes from your P.T

Tips: Only move as far as feels comfortable. Place a pillow between your knees for comfort if preferred.

Muscles worked / stretched: The is is great exercise to help with a stiff, sore lower back.

Sets and reps: Repeat 8 to 10 times, alternating sides.

To advance this movement: Bring your hands up to shoulder level and turn your palms up to the ceiling this will add a chest and shoulder stretch.

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