Quad Rocking Modification (Exercise classification: beginner)
Equipment: table or flat surface
- Start standing facing a countertop that is at least as high as your belly button.
- Move your feet apart so they are just as wide or wider than your hips and rest your forearms onto the counter
- Keep a soft bend in your knees and your back flat
- While keeping your arms on the counter, rock your bottom back towards the wall behind you “as if there was a string tied to your belt loop and someone was pulling your backwards”.
- As you rock backwards your elbows should straighten.
- Sit back until you feel a stretch in your shoulders and back.
- Then you can either rock forward to your starting position or you can hold the stretch for 5-10 seconds before rocking forward to your starting position.
- Repeat 5-10 repetitions.