Rocking from all fours is an extremely therapeutic and healing process. This method has several points of inspiration and was originally discovered via the blog of Geoff Neupert and the Becoming BulletProof Method. It also takes inspiration from the Primal Move Method.
Rocking in this method allows the spine to go through a full range of motion. Go slow at first, gently going forward and back. You’ll feel your back going through the motions, and you may get some sound effects out of the deal! As always, be careful and if anything feels wrong, stop.
I did this video in my work clothes so you could see how easy it is to take a break and get some movement therapy in. You can go from hands and knees, stopping in the back position for some head nods to help the erectors on each side of your spine and your neck mobility. If this is hard on your wrists, then go down to your elbows as I do in the end of the video, this is a lower impact option. Go for 20-30 rocks, or more if it feels good! Next week I’ll get you down on the floor for some rolling about as well!