Open Leg Rocker

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player

Starting Position:

  • Balanced in a seated position, slightly behind the sitz bones
  • Pool noodle placed behind the shoulders and under each arm
  • Cervical spine neutralized
  • Scapula stabilized
  • Lumbar spine slightly flexed
  • Thoracic spine lengthened
  • Legs abducted slightly wider than shoulder-distance apart; knees flexed
  • Ankles plantarflexed; toes pointed
  • Hands placed above the ankles or wherever is comfortable and stabilization of scapula can be maintained
  • Eye gaze to the horizon


  • Inhale:while focusing on expanding the rib cage laterally and posteriorly; stabilize the shoulders
  • Exhale:while extending the right knee; take few deep breaths to warm and stretch the hamstrings
  • Inhale:while flexing the knee to starting position
  • Exhale:while extending the left knee
  • Inhale:while flexing the knee to starting position
  • Exhale:forcefully to deepen the lumbar flexion and create a slight C-curve with your spine; extend both knees sending the energy through the tips of your toes; simultaneously extend the thoracic spine to create a V-shape with the legs and upper torso
  • Inhale:while stabilizing in V-shape; rock slightly forward
  • Exhale:while rocking backward
  • Repeat:rocking forward and backward 3 - 5 times and return to starting position

Repetition:One set