Knee rolls help keep the spine mobile and can help with pelvic control. A knee roll is an excellent stretching exercise -- a natural way to relieve back pain, stretching the muscles so they are less vulnerable to sudden demands. Always consult your health care provider before performing any exercise to improve back pain.
Step 1
Lie flat on the floor with your knees bent and the soles of feet flat on the floor. Place your hands on the chest or flat out to your sides. Keep your feet and knees together.
Step 2
Roll or bend your knees to one side as far as possible, keeping the knees together and feet in place. Hold for several seconds, and then bring back to the center. Bend the knees to the other side as far as comfortably possible, hold for a moment, and then bring back to the center.
Step 3
Repeat the process 3 times for stretching of the spine and lower torso. Those with back problems will want to do 10 sets of 3 repetitions up to 3 times a day.
Tips and Warnings
- Always perform knee rolls slowly and under control.
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