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This is a dynamic stability exercise meaning it can be used to strengthen the core ahnd lower back as well as increase range of movement in the lumbar spine.
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Lie on your back in Neutral Spine with your feet on the floor, knees and feet should be together. As you exhale gently engage your deep core and allow your knees and then pelvis to slowly rock over to the side. Make sure you maintain Neutral Spine and your deep core activation. Only go as far, as that your rib cage and shoulder blade stays flat on the floor. Inhale, then exhale and slowly start to rock your pelvis back to the centre. Think pelvis first and then knees.
Special Notes
You can increase the amount of core activation needed by challenging the stability or lever length of the movement. This can be done by having your feet resting on a foam roller, your calves on a swissball, or by straightening one leg. The hardest level of this exercise can be done with both feet off the floor in table top, it is important that you can properly maintain table top before trying this exercise.
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