Rocker Board elastic one leg hip extension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board elastic one leg hip extension )

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Name of exercise  Resist hip ext uni w/Elastic and Balance Board
Other names of exercise Rocker Board elastic one leg hip extension
Description of exercise The Rocker Board frontal bridge exercise is a challenging core exercise that targets the abdominal muscles, as well as the shoulders, arms, and legs. It involves balancing on a rocker board with the hands and feet in a plank position, and then rocking the board forward and backward while maintaining a stable core. This exercise requires a strong sense of balance and control, as well as engaging the entire body to keep the board from tipping over. It is a great way to improve stability and coordination, and can be modified for different fitness levels by adjusting the angle of the board. Incorporating the Rocker Board frontal bridge into your workout routine can help improve overall strength and balance.
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 left leg, foot in line with rocker bottom.
  • Securely attach one end of band near the floor to a sturdy immovable object.
  • Attach other end to right ankle.
  • Keep board parallel to ground.
  • Keep knee and back straight and extend leg backward.
  • Return to start position and repeat.
  • Repeat sets standing on right leg and extending left leg.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Abduction, Extension, Circumduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better stability
  • Toned leg muscles
  • Enhanced coordination
  • Improved posture
  • Strengthened ankle stability
  • Increased hip mobility
  • Improved proprioception
  • 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 frontal bridge exercise should be avoided if you have any current or previous injuries or conditions that affect your wrists, shoulders, or back. This exercise puts a significant amount of strain on these areas and could worsen any existing issues. It should also be avoided if you are pregnant, as the added weight and balance challenge could be unsafe for both you and the baby. If you are new to exercising or have poor balance, it is best to avoid this exercise until you have built up strength and stability in your core and limbs. Always consult with a healthcare professional before attempting any new exercises, especially if you have any concerns about your ability to perform them safely.

    • Precautions

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

  • Use support as needed. Progress exercise by performing with eyes closed.

    • Helpful in Diseases

  • ACL injuries
  • Ankle sprains
  • Back pain
  • Balance disorders
  • Hip impingement
  • Knee injuries
  • Plantar fasciitis
  • Postural instability
  • Shin splints
  • Shoulder impingement
  • SI joint dysfunction
  • Sports-related injuries

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    Frequently asked questions

     

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