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

( 4 point rocker )

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Name of exercise  AROM lumbar ext quadruped rocking
Other names of exercise 4 point rocker
Description of exercise The 4 point rocker exercise is a simple yet effective movement that helps to improve core stability and strengthen the muscles in the shoulders, arms, and legs. To perform this exercise, start in a tabletop position with your hands directly under your shoulders and your knees under your hips. Slowly lift your right arm and left leg off the ground, keeping them parallel to the floor. Hold this position for a few seconds before returning to the starting position. Then, lift your left arm and right leg and hold for a few seconds. This back and forth rocking motion engages the core and helps to improve balance and coordination. Repeat for several repetitions to get the full benefits of this exercise.
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 in four point kneeling.
  • Lean forward on hands while arching back.
  • Shift weight back to knees maintaining the arch.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Inversion

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased core strength
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Enhances posture
  • Increases flexibility
  • Can be done anywhere with minimal equipment
  • Improves overall body control
  • Boosts cardiovascular endurance

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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 rocker exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes any back, shoulder, or knee injuries, as well as conditions such as osteoporosis or arthritis. It is also not recommended for pregnant women or individuals with balance issues. If you experience any pain or discomfort while performing the exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, this exercise should be avoided if you are feeling fatigued or have not properly warmed up your muscles beforehand. It is always important to listen to your body and avoid any exercises that may put you at risk for injury.

    • 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 stable and flat surface to perform the exercise
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Maintain proper form and technique
  • Do not hold your breath
  • Start with small movements and gradually increase the range of motion
  • Do not overextend your neck
  • Keep your shoulders relaxed
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • muscle strain

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    Frequently asked questions

     

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