Supine Knee Rolls - RIGHT VIEW
Exercise configuration details
Exercise Steps
Step 1: Lie Supine, Knees Bent
ID: STEP_1
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 1.0%
Step 2: Roll Knees to Right Side
ID: STEP_2
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 4.0%
Step 3: Return to Center Position
ID: STEP_3
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 6.0%
Step 4: Roll Knees to Left Side
ID: STEP_4
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 9.0%
Step 5: Return to Center Position (End)
ID: STEP_5
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 10.0%
Step 6: Lie Supine, Knees Bent
ID: STEP_1_REP2
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 11.0%
Step 7: Roll Knees to Right Side
ID: STEP_2_REP2
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 14.0%
Step 8: Return to Center Position
ID: STEP_3_REP2
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 16.0%
Step 9: Roll Knees to Left Side
ID: STEP_4_REP2
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 19.0%
Step 10: Return to Center Position (End)
ID: STEP_5_REP2
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 20.0%
Step 11: Lie Supine, Knees Bent
ID: STEP_1_REP3
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 21.0%
Step 12: Roll Knees to Right Side
ID: STEP_2_REP3
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 24.0%
Step 13: Return to Center Position
ID: STEP_3_REP3
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 26.0%
Step 14: Roll Knees to Left Side
ID: STEP_4_REP3
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 29.0%
Step 15: Return to Center Position (End)
ID: STEP_5_REP3
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 30.0%
Step 16: Lie Supine, Knees Bent
ID: STEP_1_REP4
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 31.0%
Step 17: Roll Knees to Right Side
ID: STEP_2_REP4
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 34.0%
Step 18: Return to Center Position
ID: STEP_3_REP4
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 36.0%
Step 19: Roll Knees to Left Side
ID: STEP_4_REP4
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 39.0%
Step 20: Return to Center Position (End)
ID: STEP_5_REP4
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 40.0%
Step 21: Lie Supine, Knees Bent
ID: STEP_1_REP5
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 41.0%
Step 22: Roll Knees to Right Side
ID: STEP_2_REP5
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 44.0%
Step 23: Return to Center Position
ID: STEP_3_REP5
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 46.0%
Step 24: Roll Knees to Left Side
ID: STEP_4_REP5
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 49.0%
Step 25: Return to Center Position (End)
ID: STEP_5_REP5
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 50.0%
Step 26: Lie Supine, Knees Bent
ID: STEP_1_REP6
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 51.0%
Step 27: Roll Knees to Right Side
ID: STEP_2_REP6
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 54.0%
Step 28: Return to Center Position
ID: STEP_3_REP6
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 56.0%
Step 29: Roll Knees to Left Side
ID: STEP_4_REP6
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 59.0%
Step 30: Return to Center Position (End)
ID: STEP_5_REP6
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 60.0%
Step 31: Lie Supine, Knees Bent
ID: STEP_1_REP7
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 61.0%
Step 32: Roll Knees to Right Side
ID: STEP_2_REP7
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 64.0%
Step 33: Return to Center Position
ID: STEP_3_REP7
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 66.0%
Step 34: Roll Knees to Left Side
ID: STEP_4_REP7
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 69.0%
Step 35: Return to Center Position (End)
ID: STEP_5_REP7
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 70.0%
Step 36: Lie Supine, Knees Bent
ID: STEP_1_REP8
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 71.0%
Step 37: Roll Knees to Right Side
ID: STEP_2_REP8
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 74.0%
Step 38: Return to Center Position
ID: STEP_3_REP8
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 76.0%
Step 39: Roll Knees to Left Side
ID: STEP_4_REP8
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 79.0%
Step 40: Return to Center Position (End)
ID: STEP_5_REP8
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 80.0%
Step 41: Lie Supine, Knees Bent
ID: STEP_1_REP9
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 81.0%
Step 42: Roll Knees to Right Side
ID: STEP_2_REP9
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 84.0%
Step 43: Return to Center Position
ID: STEP_3_REP9
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 86.0%
Step 44: Roll Knees to Left Side
ID: STEP_4_REP9
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 89.0%
Step 45: Return to Center Position (End)
ID: STEP_5_REP9
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 90.0%
Step 46: Lie Supine, Knees Bent
ID: STEP_1_REP10
Description:
Lie flat on your back on a comfortable surface Bend both knees, feet flat on floor, hip-width apart Arms at sides or extended out to sides (T-position) for balance Maintain neutral head and neck alignment Relax shoulders into the floor
Time: 91.0%
Step 47: Roll Knees to Right Side
ID: STEP_2_REP10
Description:
Slowly roll both knees together to the right Move in a controlled, smooth manner Roll only as far as comfortable without forcing Keep shoulders flat on floor (do not lift or twist) Maintain neutral spine alignment
Time: 94.0%
Step 48: Return to Center Position
ID: STEP_3_REP10
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Maintain steady, deep breathing
Time: 96.0%
Step 49: Roll Knees to Left Side
ID: STEP_4_REP10
Description:
Slowly roll both knees together to the left Move smoothly and deliberately, avoiding jerky movements Keep shoulders flat on floor throughout Maintain neutral spine alignment in upper back Keep chest facing upward
Time: 99.0%
Step 50: Return to Center Position (End)
ID: STEP_5_REP10
Description:
Slowly return knees to center Move in a controlled manner, not dropping suddenly Pause briefly at center Complete one full cycle
Time: 100.0%
Basic Information
Exercise ID(s):
5fce55e9-6ad9-475b-ad43-260f02b13199
955530fe-5a4c-4f8c-81c2-de94f38ff526
e83b2f51-26f3-4324-a43f-10e360aa22f5
Total Steps: 50
Config File:
supine_knee_rolls_right_view.yaml
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