Exercise 10: Hook-Lying Rotations
Exercise: Hook-Lying Rotations
(Called “Supine Knees Side to Side”)
Purpose | Improves spine mobility and gently stretches the lower back. |
Appropriate for Pain Level | 6-8 |
Indications | Early spinal mobility, acute low back pain, postural awareness |
Muscles Involved | Obliques, lumbar paraspinals (eccentric control) |
Common Compensations | Shoulder lift, excessive hip rotation |
Instructions:
Lie on your back with knees bent and feet flat.
Let both knees drop to one side while keeping your shoulders flat.
Return to center, then repeat to the other side.
Provider Tips
Ensure shoulders remain flat on the mat.
Emphasize slow, controlled motion from the trunk.
Progress by adding a ball between the knees.
Clinical Rationale
Provides gentle mobilization of lumbar spine and reduces protective muscle guarding.
Neuromuscular Re-education and core engagement: provides gentle activation of trunk stabilizers (obliques and transverse abdominus) in comfortable position.
Pain modulation: gentle movement can stimulate mechanoreceptors helping with pain inhibition via pain gate theory.
Reduce fear avoidance: gentle pain free or minimal painful movements reduce fear avoidant behavior.