Rocker Board frontal bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board frontal bridge )

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Name of exercise  AROM lumbar bridge frontal w/Balance Board
Other names of exercise Rocker Board frontal bridge
Description of exercise The rocker board frontal one leg balance exercise is a challenging balance exercise that targets the core, lower body, and balance control. To perform this exercise, stand on a rocker board with one foot in the center and the other foot lifted off the ground. Slowly shift your weight forward and backward, using your core and leg muscles to maintain your balance. As you become more comfortable, you can increase the difficulty by adding arm movements or closing your eyes. This exercise helps to improve stability, coordination, and overall balance, making it beneficial for athletes and individuals of all fitness levels.
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
  • Lie on back with knees bent.
  • Place Rocker Board under feet with rocker bottom perpendicular to body.
  • Keep board parallel to ground.
  • Lift hips upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased stability
  • Strengthened core muscles
  • Improved coordination
  • Enhanced proprioception
  • Increased ankle strength
  • Improved posture
  • Improved joint stability
  • Improved athletic performance
  • Reduced risk of falls

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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 one leg balance exercise should be avoided if you have any recent injuries or pain in your lower body, such as in your ankles, knees, hips, or lower back. It should also be avoided if you have any balance issues or dizziness, as this exercise can increase the risk of falling. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise. If you have any concerns about your ability to safely perform this exercise, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Use a stable and flat surface
  • Wear proper footwear
  • Start with a low difficulty level
  • Keep your core engaged
  • Keep your eyes focused on a fixed point
  • Do not hold onto anything for support
  • Keep your standing leg slightly bent
  • Avoid sudden movements
  • Use slow and controlled movements
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Patellar tendinitis
  • ACL injuries
  • Hip bursitis
  • IT band syndrome
  • Sciatica
  • Low back pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Peripheral neuropathy
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Vertigo
  • Postural orthostatic tachycardia syndrome (POTS)
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injuries
  • Traumatic brain injuries
  • Post-polio syndrome
  • Charcot-Marie-Tooth disease
  • Guillain-Barre syndrome
  • Polymyalgia rheumatica
  • Scoliosis
  • Ehlers-Danlos syndrome
  • Marfan syndrome

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    Frequently asked questions

     

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