Exercise 12 of 12

Side-to-Side Lumbo Pelvic Rock

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I'm sharing an exercise from my wellness program: "Side-to-Side Lumbo Pelvic Rock" — https://completewellness.pages.dev/g/wellness-i/e/12-side-to-side-lumbo-pelvic-rock

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Exercise
Body part: Low Back
Rehab level: Beginner
Equipment: Stability Ball

Muscles

multifidus
erector spinae
transverse abdominus
oblique internal/external
low back

Purpose

Increase low back strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Side-to-Side Lumbo Pelvic Rock movement or finishing position — Movement / finishing position

Starting position

Begin sitting on stability ball with feet flat on the floor. Sit upright with slight arch in the low back. Cross arms, placing hands on shoulders or extended for balance.

Movement

Activate core muscles. Slowly shift body weight to one side, rolling onto one hip followed by a weight shift and roll to opposite hip. Continue to alternate sides for prescribed repetitions and sets.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
3	10	—	30 sec	3x/week

A timer and counter will walk you through each set.

Side-to-Side Lumbo Pelvic Rock

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete