4 point back rock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( 4 point back rock )

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Name of exercise  AROM lumbar (bkwd rock) quadruped
Other names of exercise 4 point back rock
Description of exercise The 4 point back rock exercise is a simple yet effective exercise that targets the core muscles and improves balance and stability. To perform this exercise, start by getting on your hands and knees with your hands directly under your shoulders and your knees under your hips. Slowly lift your knees off the ground, keeping your back straight and core engaged. Then, rock back and forth, shifting your weight from your hands to your feet. This movement engages the abdominal muscles, back muscles, and glutes. It also helps to improve coordination and strengthen the muscles that support the spine. The 4 point back rock exercise can be modified for beginners by placing a cushion or pillow under the knees for support.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin on hands and knees.
  • Maintain neutral spine by tightening abdominal muscles.
  • Slowly rock backward while maintaining neutral spine.
  • Movement should take place at the hips.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased stability
  • Better balance
  • Enhanced posture
  • Improved coordination
  • Strengthened back muscles
  • Increased flexibility
  • Improved spinal alignment
  • Reduced risk of back pain
  • Improved overall fitness.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The 4 point back rock exercise should be avoided if you have any existing back injuries or pain, such as a herniated disc or sciatica. It should also be avoided if you have recently undergone back surgery or have a history of spinal instability. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and can cause discomfort. If you experience dizziness or nausea while performing this exercise, stop immediately and consult a doctor. It is important to listen to your body and avoid this exercise if you feel any discomfort or pain. Always consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the exercise
  • Use a stable and supportive surface to perform the exercise
  • Avoid arching the back excessively
  • Engage the core muscles to support the back
  • Do not hold your breath while performing the exercise
  • Keep the movements controlled and avoid jerky motions
  • Do not push yourself beyond your limits
  • Listen to your body and stop if you experience any pain
  • Consult a professional trainer before attempting the exercise if you have any pre-existing back conditions.

    • Helpful in Diseases

  • Back pain
  • Osteoporosis
  • Spinal stenosis
  • Herniated disc

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    Frequently asked questions

     

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