Open leg rocker inter exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Open leg rocker inter )

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Name of exercise  Open Leg Rocker Inter
Other names of exercise Open leg rocker inter
Description of exercise Open leg rocker is a Pilates exercise that focuses on core strength, balance, and flexibility. It involves sitting on the mat with legs extended and lifted off the ground, while holding onto the ankles with the hands. The body is then rocked back and forth, using the core muscles to control the movement. This exercise helps to strengthen the abdominal muscles, improve balance and coordination, and increase flexibility in the hips and spine. It also challenges the stability of the pelvis and strengthens the lower back. It is a challenging exercise that requires concentration and control, making it a great addition to any Pilates 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
  • Sit with legs apart, knees bent, hands holding thighs.
  • Keep back straight, inhale and tighten abdominal muscles and move back to balance on sit bones.
  • Exhale and round back.
  • Inhale and roll back to shoulders, exhale and return to balance position.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Toned abdominal muscles
  • Stronger back muscles
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved spinal alignment
  • Increased mind-body connection

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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

  • Open leg rocker is a challenging Pilates exercise that requires a high level of core strength and stability. It involves balancing on the sit bones while extending the legs and rocking back and forth. While this exercise can be beneficial for improving core strength and balance, there are certain situations where it should be avoided.Firstly, if you have any pre-existing injuries or conditions in the lower back, hips, or pelvis, it is best to avoid this exercise. The rocking motion and extended leg position can put strain on these areas and potentially worsen the condition.Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor, which may be weakened during pregnancy.If you are new to Pilates or have not yet developed a strong core, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely.Lastly, if you experience any pain or discomfort while performing the open leg rocker, it is important to stop and consult with a certified Pilates instructor to ensure proper form and modifications are made.

    • 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
  • Use a mat or cushion for support and to prevent slipping
  • Keep your core engaged throughout the exercise
  • Do not force your legs to open wider than what is comfortable for you
  • Keep your back straight and avoid rounding your spine
  • Use your abdominal muscles to control the movement, rather than relying on momentum
  • Keep your neck relaxed and avoid straining it
  • Breathe deeply and evenly throughout the exercise
  • Avoid jerky or sudden movements
  • If you experience any pain or discomfort, stop immediately and consult a professional.

    • Helpful in Diseases

  • Back pain
  • Sciatica
  • Poor posture
  • Scoliosis
  • Herniated disc
  • Degenerative disc disease
  • Osteoporosis
  • Hip pain
  • Knee pain
  • Balance issues
  • Weak core muscles
  • Pelvic floor dysfunction
  • Poor circulation
  • Stress and tension
  • Anxiety and depression

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    Frequently asked questions

     

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