Rocker Board frontal quadruped arm/leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board frontal quadruped arm/leg lift )

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Name of exercise  AROM quadruped alt arm/leg frontal w/Balance Board
Other names of exercise Rocker Board frontal quadruped arm/leg lift
Description of exercise The Rocker Board frontal side bridging exercise is a stability exercise that targets the core muscles. It involves balancing on a rocker board while performing a side plank position. This exercise requires a lot of core strength and stability as the body is in a straight line from the head to the feet. It also engages the shoulder muscles and the glutes to maintain balance. This exercise can be modified by placing the feet on the ground for beginners or by adding a resistance band for more advanced individuals. The Rocker Board frontal side bridging exercise helps to improve balance, stability, and core strength, making it a great addition to any 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 kneeling on hands and knees.
  • Place right hand hands in center of board.
  • Keep board parallel.
  • Lift left arm and right leg.
  • Keep back and neck straight.
  • Return to start position.
  • Repeat exercise with left hand on board and lifting right arm and left leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Abdominal, Back, Gluteal, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Elevation, Reposition

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Improved posture
  • Increased stability
  • Strengthened hip muscles
  • Improved proprioception
  • Increased muscle endurance
  • Improved joint stability
  • Enhanced athletic performance

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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 Rocker Board frontal side bridging exercise should be avoided if you have any current injuries or pain in your shoulders, wrists, or lower back. It is also not recommended for individuals with a history of shoulder, wrist, or lower back injuries. If you have any balance or coordination issues, it is best to avoid this exercise as it requires a high level of stability and control. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Make sure the rocker board is on a flat and stable surface
  • Keep your body in a straight line from head to toe
  • Engage your core muscles throughout the exercise
  • Start with small movements and gradually increase the range of motion
  • Keep your hands shoulder-width apart on the board for stability
  • Avoid arching your back or letting your hips drop
  • Do not hold your breath, remember to breathe continuously
  • If you feel any pain or discomfort, stop immediately
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Ankle sprain
  • Arthritis
  • Cerebral palsy
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Muscle strain
  • Lower back pain
  • Knee pain
  • Hip pain

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    Frequently asked questions

     

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