Rocker Board frontal prone plank stability exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board frontal prone plank stability )

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Name of exercise  AROM abdom prone plank frontal w/Balance Board
Other names of exercise Rocker Board frontal prone plank stability
Description of exercise The Rocker Board frontal quadruped arm/leg lift exercise is a dynamic movement that targets the core, shoulder, and hip muscles. It involves balancing on a rocker board in a quadruped position, with hands and knees on the board and feet on the ground. From this position, the individual lifts one arm and the opposite leg off the board, while maintaining balance and stability. This exercise challenges the core to stabilize the body while the arms and legs are in motion, improving overall balance and coordination. It also strengthens the shoulder and hip muscles, promoting better posture and reducing the risk of injury.
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 lying face down, partially kneeling.
  • Place Rocker Board with rocker bottom perpendicular to body.
  • Place forearms on board with elbows bent and directly under shoulders as shown.
  • Keep board parallel to ground.
  • Lift up hips and knees, keeping only toes on floor.
  • Keep back and knees straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Supination, Pronation, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased coordination
  • Enhanced proprioception
  • Improved stability
  • Increased muscle endurance
  • Improved posture
  • Reduced risk of falls
  • Improved joint mobility
  • 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 frontal quadruped arm/leg lift exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes injuries to the shoulders, wrists, knees, or ankles, as well as any spinal or balance issues. If you experience pain or discomfort during the exercise, stop immediately and consult a healthcare professional. Additionally, pregnant women or individuals with high blood pressure or heart problems should avoid this exercise. It is important to listen to your body and only perform exercises that are safe for your individual fitness level and health status.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable and non-slippery surface for the rocker board
  • Maintain proper form and posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Start with small movements and gradually increase the range of motion
  • Keep your movements slow and controlled
  • Avoid arching your back or rounding your shoulders
  • Do not hold your breath, remember to breathe continuously
  • Use your arms and legs equally to maintain balance
  • Stop if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • Arthritis
  • Cerebral palsy
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injuries

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    Frequently asked questions

     

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