Better Mobility, Alignment and Strength in 2 Min!
One of our favourite tools for keeping your spine and other joints mobile and young is the rocking exercise. This simple, easy-to-adopt method can have profound effects on body alignment, strength, and flexibility in just 2 minutes!
5 Reasons You Should Try Rocking:
- Helps correct 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.
- 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.
- 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.
- 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!
- 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.
There’s an amazing thing that happens when you mobilize related joints at the same time, (i.e ankles, knees and hips). It’s often more effective to decrease tension and heal chronic injuries. Patients report that they aren’t waking up as stiff and sore within a week of starting this simple exercise!
Sore knees? No problem! Try a pillow or folded towel under your knees or check out the standing rocking routine at the bottom of this page. Let’s dive into why this humble exercise could be a game-changer for you.
WHAT YOU’LL FIND IN THIS POST:
- How to Rock
- 2 Min Follow Along
- Full Body Routines
- Advanced Moves
Start Here: Learn the Perfect Technique
Follow Along With Us!
Who should rock?
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.
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 two minutes 1-2x/day.
Extend the time by incorporating some of the variations recommended or incorporate one of our follow along routines.
Follow Along Routines and Advanced Moves
Steps to Maximum Results:
- Rock 2 min morning and night
- Learn variations to make this even more complete
- Substitute one session for a follow along routine for even more results!
By incorporating this exercise into your fitness routine, you can improve your flexibility, strengthen your core muscles, enhance your proprioception, and reduce stress. Give it a try and feel the benefits for yourself!
