Roacker board frontal side step down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Roacker board frontal side step down )

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Name of exercise  AROM hip/knee frontal side step down w/Balance Board
Other names of exercise Roacker board frontal side step down
Description of exercise The Roacker board frontal side step down exercise is a lower body strengthening and balance exercise that involves stepping down from a raised platform or board sideways. The exercise primarily targets the glutes, quads, and hamstrings, while also engaging the core muscles for stability. To perform the exercise, one foot is placed on the board while the other foot is on the ground. The individual then slowly lowers their body by bending the knee of the foot on the board and pushing the hips back. The movement is repeated for several repetitions before switching to the other side. This exercise can help improve balance, coordination, and overall lower body strength.
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
  • Stand on Rocker Board with both feet perpendicular to rocker.
  • Keep board parallel to ground.
  • Step sideways and down to ground.
  • Keep back and neck straight.
  • Slowly step back up.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Eversion, Flexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased hip strength
  • Strengthened core muscles
  • Improved coordination
  • Increased stability in lower body
  • Improved agility
  • Increased leg muscle endurance
  • Improved proprioception
  • Reduced risk of falls and injuries
  • Improved overall lower 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 Roacker board frontal side step down exercise should be avoided if you have any existing knee or hip injuries or pain. This exercise puts a lot of stress on these joints and can exacerbate any existing issues. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires a high level of balance and control. Pregnant women should also avoid this exercise as it can put pressure on the pelvic floor muscles. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual situation.

    • Precautions

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

  • Use support as needed. Progress exercise by performing with eyes closed.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • knee pain
  • hip pain
  • balance disorders

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    Frequently asked questions

     

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