Four point rocking on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Four point rocking on foam roll )

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Name of exercise  AROM lumbar (bkwd fwd rock) quaduped w/foam roll
Other names of exercise Four point rocking on foam roll
Description of exercise Four point rocking on foam roll exercise is a core strengthening exercise that involves balancing on a foam roll with four points of contact: hands and feet. This exercise requires stability and control of the core muscles to maintain balance on the unstable surface of the foam roll. To perform this exercise, start on all fours with your hands on the foam roll and your knees on the ground. Slowly lift your knees off the ground and balance on the foam roll with your hands and feet. Then, rock back and forth, using your core muscles to maintain balance. This exercise helps to improve core stability, balance, and coordination. It is also beneficial for improving posture and reducing back pain.
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 in four point on hands and knees on foam rolls.
  • Slowly rock forward and backward.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improves core strength
  • Increases stability
  • Enhances balance
  • Improves posture
  • Reduces muscle tension
  • Increases joint mobility
  • Improves body awareness
  • Enhances coordination
  • Increases blood flow
  • Helps with relaxation

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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

  • Four point rocking on a foam roll is a great exercise for improving core stability and balance. However, there are some situations where it may be best to avoid this exercise. Firstly, if you have any injuries or pain in your wrists, shoulders, or back, it is important to avoid this exercise as it may aggravate these areas. Additionally, if you have any conditions or injuries that affect your balance or coordination, it may be best to avoid this exercise as it requires a certain level of control and stability. Furthermore, if you are pregnant, it is important to consult with your doctor before attempting this exercise as it may not be suitable for your current physical condition. Lastly, if you are new to exercising or have not yet built up enough strength and stability, it may be best to start with simpler core exercises before attempting four point rocking on a foam roll.

    • Precautions

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

  • Keep low back in neutral position.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Fibromyalgia
  • Muscle tension and soreness

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    Frequently asked questions

     

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