Half Kneeling Teeter

Instructions

1. Start in a half-kneeling position next to a wall.

2. Position yourself so the knee furthest from the wall is pressing a small foam roller into the wall.

3. Keep the other leg in front with the foot flat on the floor.

4. Spread both arms straight out to the sides at shoulder height.

5. Face your body toward the wall.

6. Begin shifting your body toward the back-leg side without letting your arms or torso touch the wall.

7. Then move your body toward the front-leg side.

8. Continue bending or shifting side to side between the back leg and the front leg.

Common Compensations

• Do not let the knee lose pressure into the foam roller.

• Do not let your arms drop below shoulder height.

• Do not let your torso touch the wall.

• Do not collapse your chest forward.

• Do not shift so far that you lose control of the kneeling position.

• Do not rush the side-to-side movement.

Extra Info

• You should feel this mostly through the hips, trunk, and core as you control the side-to-side motion.

• You may also feel the glutes and hip stabilizers working to keep the kneeling position steady.

• The foam roller adds a stability and alignment challenge.

• The movement does not need to be large to be effective.

• You should not feel sharp pain in the knee, hip, low back, or shoulders.