This exercise is intended to help facilitate spine mobility especially targeting vertebral joints that might be stuck or immobile
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Then inhale as you rock your pelvis towards your tailbone and exhale as rock your pelvis towards your belly button and then begin lifting into the air one vertebra at a time. At the top, inhale into the chest and then exhale as you lower the spine down just one segment. Next inhale as you shift the pelvis towards one side and exhale roll down one more segment. Inhale as you shift the pelvis towards the other side and exhale as you lower the spine down one segment. Continue this pattern until your pelvis has returned back to the ground. Then lift the pelvis segmentally through your spine again. Notice the increased mobility of the spine. Repeat 3-5 times.
Things to think about
This exercise increases strength in the hamstring and as you are gaining this strength there may be some cramping in the hamstrings. If this happens simply place the pelvis on the ground and reach the heel to the ceiling to stretch the hamstring. You may also want to check in with the movement initiation. If during your pelvic rock, you are skipping the step of engaging your pelvic floor and lower abdominals and jumping straight to the hamstrings then the hamstrings may cramp even more.
It is important as you are sidestepping to remember to keep the front of the hips long. If the pubic bone drops towards the floor as you are side stepping then this will increase extension in the lumbar spine and reduce mobility in the spine.