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

( 4 point front rock )

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Name of exercise  AROM lumbar (fwd rock) quadruped
Other names of exercise 4 point front rock
Description of exercise The 4 point front rock exercise is a core strengthening movement that targets the abdominal muscles, as well as the arms and shoulders. To perform this exercise, start in a plank position with your hands directly under your shoulders and your feet hip-width apart. Engage your core and slowly rock forward onto your toes, bringing your hips towards your hands. Hold this position for a few seconds before rocking back to the starting position. Then, rock to the right and hold, then to the left and hold. This movement creates a rocking motion that challenges the stability of the core and strengthens the entire body. It can be modified by performing it on the knees or adding a push-up in between each rock. The 4 point front rock exercise is a great addition to any core workout routine.
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 forward 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
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Better balance
  • Stronger hip flexors
  • Improved posture
  • Increased muscle definition
  • Improved coordination
  • Increased endurance
  • Reduced risk of injury
  • 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 front rock exercise is a common exercise used to strengthen the core muscles and improve stability. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or pain in your wrists, shoulders, or back, it is important to avoid this exercise as it puts pressure on these areas.Additionally, individuals with conditions such as osteoporosis, spinal stenosis, or herniated discs should also avoid this exercise as it can put strain on the spine and worsen these conditions.Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor.If you experience any discomfort or pain while performing the 4 point front rock, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • This exercise requires a gradual tilt of the pelvis as you move forward.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic back pain

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    Frequently asked questions

     

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