Rocker Board closed chain shoulder protract/retract exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board closed chain shoulder protract/retract )

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Name of exercise  AROM shld protrac/retrac frontal plane w/Balance Board
Other names of exercise Rocker Board closed chain shoulder protract/retract
Description of exercise The Rocker Board elastic one leg hip extension exercise is a challenging and effective way to strengthen the muscles of the hip and improve balance and stability. This exercise involves standing on a rocker board with one leg and using an elastic band for resistance. The leg on the board is extended back while maintaining a stable core and balance. This movement targets the glutes, hamstrings, and hip flexors, helping to improve overall lower body strength and stability. The elastic band adds an extra challenge, increasing the resistance and requiring greater control and stability. This exercise is great for athletes, as well as anyone looking to improve their balance and 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
  • Begin kneeling on hands and knees.
  • Place Rocker Board directly under shoulders with rocker bottom perpendicular to body.
  • Place hands on sides of board.
  • Gently rock board side to side, keeping elbows straight.
  • Keep back and neck straight and avoid letting shoulder blades sift upward.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder
    Type of Muscles Rhomboid or Trapezius, Abdominal, Back, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Abduction, Reposition, Retraction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened hip muscles
  • Improved stability
  • Increased flexibility
  • Improved posture
  • Improved joint mobility
  • Reduced risk of falls
  • 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 elastic one leg hip extension exercise should be avoided if you have any injuries or pain in your hip, knee, or ankle. It should also be avoided if you have any balance or stability issues, as this exercise requires a strong and stable core. If you have recently undergone surgery or are recovering from an injury, it is best to consult with a healthcare professional before attempting this exercise. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise due to the potential risk of falling or overexertion. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Use a stable and non-slippery surface
  • Start with a low intensity and gradually increase
  • Keep your core engaged
  • Maintain proper alignment of your body
  • Avoid excessive rocking or bouncing
  • Do not lock your knee
  • Use a chair or wall for support if needed
  • Stop immediately if you feel any pain or discomfort
  • Keep your movements controlled and smooth
  • Use proper footwear with good grip

    • Helpful in Diseases

  • arthritis
  • hip dysplasia
  • sciatica
  • plantar fasciitis
  • tendonitis
  • bursitis
  • lumbar disc herniation

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    Frequently asked questions

     

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