Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: 4-point rock



Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.


  • in a 4-point kneel position (on all fours) maintaining a neutral spine, release deep hip muscles (think of separating your sit bones) and rock back towards your heels without changing the position of your spine
  • can add circular movements

Tags: neutral spine, hip control, dissociation, rock, rocking, mobilzation