Cradle rock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cradle rock )

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Name of exercise  AROM shld abd/add (cradle rock)
Other names of exercise Cradle rock
Description of exercise Cradle rock exercise is a popular workout that focuses on strengthening the core muscles and improving balance and stability. It involves lying on your back with your knees bent and feet flat on the ground, and then rocking back and forth while keeping your core engaged. This movement mimics the motion of a cradle rocking, hence the name. The exercise targets the abdominal muscles, hip flexors, and lower back, helping to improve posture and reduce the risk of back pain. It can be modified to suit different fitness levels and can be done at home or in a gym setting. Regular practice of cradle rock exercise can lead to a stronger and more stable core, making daily activities easier and reducing the risk of injury.
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
  • Hold arms in front of body, cradling involved arm with the other arm.
  • Gently rock arms back and forth.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Enhanced coordination
  • Strengthened leg muscles
  • Improved posture
  • Increased flexibility
  • Increased cardiovascular endurance
  • Improved mental focus
  • Reduced stress and tension
  • Improved overall body strength

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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 Cradle rock exercise should be avoided in certain situations to prevent injury and promote safety. This exercise involves lying on your back and rocking your body back and forth, which can put strain on the neck, spine, and hips. It is important to avoid this exercise if you have any pre-existing neck or spinal injuries, as it can aggravate these conditions. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal muscles and potentially harm the developing baby. Additionally, if you experience dizziness, vertigo, or any discomfort while performing the Cradle rock, it is best to stop and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a sturdy and stable cradle or rocking chair
  • Avoid sudden or jerky movements
  • Keep your back straight and supported
  • Do not overextend your neck or back
  • Use slow and controlled movements
  • Avoid doing the exercise if you have any back or neck injuries
  • Do not exceed your body’s range of motion
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Cradle rock exercise is helpful in
  • Neck pain
  • Back pain
  • Shoulder pain
  • Arthritis
  • Fibromyalgia
  • Spondylitis
  • Sciatica
  • Herniated disc
  • Osteoporosis
  • Posture-related issues

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    Frequently asked questions

     

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