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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Frog Rock Back | Self-stretch in 3D

Frog Rock Back: all fours, inner thighs and hips. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Frog Rock Back
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

All fours · Inner thighs and hips

A dynamic stretch for the inner thighs and hips, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

From all fours, open the knees wider than the hips and place the ankles in line with the knees.

Movement phases

1. Set up

Place the hands under the shoulders and flatten the back.

2. Small rocks

Rock the hips back towards the heels and forwards again.

3. Larger rocks

Within a stretch in the inner thighs, rock further back.

4. Smaller and stop

Make the movement smaller, bring the knees together and stop.

What to check yourself

Check that the knees are comfortable and the back does not round too much.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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