The Surprising Power of Rocking: A Simple Exercise with Remarkable Benefits


One of our favourite tools for overall health is the rocking exercise. This simple, easy-to-adopt method can have profound effects on body alignment, strength, and flexibility.

It’s one of the exercises we recommend to most patients because it corrects posture and helps our patients hold their adjustments longer

Let’s dive into why this humble exercise could be a game-changer for you.

Start Here

2-Min Follow Along

Advanced Moves

Who should rock?

Virtually everyone can benefit from rocking, especially in our technology-driven society. If your work involves long hours at a desk or on a computer, this exercise can help counteract the strains of forward head posture.

If you’ve been too sedentary or feel achy in the morning you’ll find rocking an easy to access exercise that drastically increases your mobility and decreases achiness over time.

Many people (including Dr. Shulman and Dr. Neely) use it as a quick morning routine to get moving for the day.

So, no matter your daily routine, incorporating the rocking exercise can offer substantial wellness benefits.

What should I feel?

You may initially feel a bit of tightness, stiffness, or even mild soreness in areas of your body that are weak or have been underused.

In other cases, it might feel like nothing is happening at all. Just stick with it…within a week you’ll be amazed at the results of this simple routine.

When and for how long?

  • You can start by doing 30-60 seconds 1-2x/day morning and night.
  • Extend the time by incorporating some of the variations recommended or incorporate one of our follow along routines. (at the bottom of this article)
  • You can incorporate rocking into your warm-up routine before other exercises, or use it as a cool down after a workout.

5 Reasons You Should Try Rocking:


1. Helps to Correct Bad Posture

By gently working the muscles and joints through this rhythmic movement, you encourage your body to realign itself, thus negating the adverse effects of poor posture.

2. An efficient whole body exercise

Rocking integrates every part of your body, facilitating your joints to work in harmony. It isolates the tight areas that are often neglected during typical workout routines, enhancing overall mobility and flexibility.

3. Mimics Squatting

Rocking exercises mimic the natural movements of the body, such as squatting, with minimal force or strength required.

This makes them accessible and beneficial to individuals of all fitness levels, allowing them to improve their range of motion without causing undue strain or risk of injury.

4. Helps your adjustments hold

The exercises help the adjustments by keeping the muscles flexible ,the joints mobile and encouraging alignment. This means that the benefits of your chiropractic care last longer!

5. Keeps you young and active

By reducing pain and improving mobility, they help you maintain an active lifestyle, enabling you to continue doing the things you love.

They also stimulate the production of endorphins, which uplift your mood and contribute to overall wellness.

By incorporating this exercise into your fitness routine, you can improve your mobility and flexibility, strengthen your core muscles, enhance your proprioception, and reduce stress. Give it a try and see the benefits for yourself!

Dr. Laina Shulman

Dr. Laina Shulman

Dr. Laina Shulman is the co-founder of Pure-Health Wellness, a practicing chiropractor, and the Director of Shulman Weight Loss London. With a belief that wellness is the foundation of a fulfilling life, she empowers her patients with simple strategies to regain and maintain their health.