Rocker board balance with Thera-band front arm raises exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker board balance with Thera-band front arm raises )

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Name of exercise  Resist shld flx bil w/Elastic and Balance Board
Other names of exercise Rocker board balance with Thera-band front arm raises
Description of exercise The Rocker Board closed chain shoulder protract/retract exercise is a dynamic movement that targets the muscles in the shoulders and upper back. This exercise involves standing on a rocker board with feet shoulder-width apart and hands placed on a wall or stable surface in front of you. From this starting position, you will push your body forward, protracting your shoulders and bringing your chest towards the wall, then pull your body back, retracting your shoulders and squeezing your shoulder blades together. This back and forth motion creates a challenging and effective workout for the muscles in the shoulders, helping to improve stability, strength, and range of motion. It is a great exercise for athletes, as well as those recovering from shoulder injuries.
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 legs, feet oblique to rocker bottom.
  • Place Thera-Band® under feet and hold in hands.
  • Lift arms upward to chest level, keeping elbows straight.
  • Lower and repeat.
  • Keep board parallel to ground.
  • Keep knee and back straight.
  • Do not lock knees.
  • Maintain balance.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder
    Type of Muscles Abdominal, Back, Gluteal, Deltoid, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Elevation

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased shoulder mobility
  • Enhanced proprioception
  • Strengthening of the rotator cuff muscles
  • Improved balance and coordination
  • Reduced risk of shoulder injuries
  • Improved posture
  • Increased muscle endurance
  • Improved functional movement patterns
  • 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 Rocker Board closed chain shoulder protract/retract exercise should be avoided if you have any current shoulder injuries or pain, as it may aggravate your condition. It is also not recommended if you have recently undergone shoulder surgery or have a history of shoulder instability. If you experience any discomfort or pain during the exercise, you should stop immediately and consult with a healthcare professional. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires good stability and control. It is important to always listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

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

  • Progress exercise by performing with eyes closed.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Shoulder arthritis
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Labral tears
  • Adhesive capsulitis
  • Shoulder dislocation
  • Shoulder fracture
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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