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

( Open leg rocker adv )

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Name of exercise  Open Leg Rocker Adv
Other names of exercise Open leg rocker adv
Description of exercise Open leg rocker adv exercise is a challenging Pilates exercise that targets the core muscles, specifically the abdominals and hip flexors. It involves sitting on the mat with the legs extended, holding onto the ankles, and balancing on the tailbone. From this position, the body is rocked back and forth, with the legs opening and closing like a scissor. This movement requires control and stability from the core muscles to maintain balance and prevent falling over. The open leg rocker adv exercise helps to improve core strength, balance, and coordination, while also stretching the hamstrings and hip flexors. It is a great addition to any Pilates routine for a stronger and more toned core.
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, straighten legs, point toes, while moving hands to ankles.
  • Inhale and roll back to shoulders, exhale and return to balance position.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Hamstring
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Increased flexibility
  • Toned abdominal muscles
  • Enhanced coordination
  • Improved posture
  • Stronger back muscles
  • Improved spinal mobility
  • Increased body awareness
  • Improved 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 Open Leg Rocker Advanced exercise should be avoided if you have any injuries or conditions that could be aggravated by the movements involved. This includes any issues with your spine, such as herniated discs or spinal stenosis, as well as any knee or hip injuries. If you are pregnant or have recently given birth, it is also recommended to avoid this exercise. Additionally, if you have any balance or coordination issues, it may be best to avoid this exercise as it requires a high level of control and stability. It is always important to consult with a healthcare professional before attempting any new 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 attempting the exercise
  • Use a mat or soft surface to avoid injury
  • Keep the spine in a neutral position
  • Engage the core muscles throughout the exercise
  • Do not arch the back excessively
  • Keep the legs together and straight
  • Avoid jerky movements
  • Do not let the feet touch the ground
  • Breathe deeply and evenly
  • Stop immediately if you feel pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Osteoporosis
  • Lower back pain
  • Spinal cord injuries
  • Multiple sclerosis
  • Arthritis

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    Frequently asked questions

     

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