spine mobility · beginner · mat

Side-Lying Fetal Tucks

lumbar flexionlow back comfortrelaxation

0.0s / 7.6s

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Rectus Abdominis

5%

Hip Flexors

5%

Trans. Abdominis

10%

Trans. Abdominis 10% — deep, not shown on the figure

Sets

1–2

Reps

8–10 slow tucks

Hold

2–3 sec tucked

Rest

none needed

A low-irritability flexion option after surgery or a flare — gentler than knee-to-chest because gravity is out of the picture.