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

( Rocker Board frontal side bridging )

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Name of exercise  AROM lumbar side bridge frontal w/Balance Board
Other names of exercise Rocker Board frontal side bridging
Description of exercise The rocker board frontal two leg balance exercise is a stability exercise that involves standing on a rocker board with both feet and maintaining balance while shifting the weight from side to side. This exercise targets the muscles in the legs, core, and ankles, improving strength and stability in these areas. To perform this exercise, stand on the board with feet shoulder-width apart and slowly shift the weight to one side, keeping the board level. Hold for a few seconds before shifting to the other side. Repeat for several repetitions. This exercise helps to improve balance, coordination, and overall lower body strength. It is also beneficial for athletes and individuals recovering from 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
  • Begin side sitting with knees bent.
  • Align Rocker Board with rocker bottom in line with body.
  • Bend elbow and place forearm on board with elbow directly under shoulder as shown.
  • Lift hips off floor, keeping knees on floor, performing a side bridge.
  • Keep board parallel to ground and back straight.
  • Lower and repeat.
  • Repeat sets on opposite side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • improves balance
  • strengthens core muscles
  • enhances coordination
  • increases stability
  • improves posture
  • improves ankle strength
  • improves focus and concentration
  • improves athletic performance
  • reduces risk of falls and injuries
  • increases flexibility

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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 two leg balance exercise should be avoided if you have any current injuries or conditions that affect your balance, such as ankle or knee injuries, vertigo, or inner ear problems. It should also be avoided if you have any recent surgeries or are pregnant. If you experience dizziness, lightheadedness, or pain during the exercise, you should stop immediately and consult with a medical professional. Additionally, if you are new to balance exercises or have poor balance, it is best to start with simpler exercises and gradually work your way up to more challenging ones. It is important to always listen to your body and avoid any exercises that may cause discomfort or put you at risk for injury.

    • Precautions

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

  • Wear appropriate footwear
  • Start on a flat and stable surface
  • Keep the board close to a wall or sturdy object for support
  • Engage core muscles for balance and stability
  • Keep eyes focused on a fixed point in front of you
  • Maintain a slow and controlled movement
  • Do not lock knees or elbows
  • Keep hands relaxed at your sides
  • Avoid sudden movements or jerking motions
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Ankle sprains
  • Knee injuries
  • Hip injuries
  • Lower back pain
  • Balance and coordination deficits
  • Postural instability
  • Muscular imbalances
  • Rehabilitation after orthopedic surgeries
  • Fall prevention in older adults
  • Parkinson’s disease
  • Multiple sclerosis

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    Frequently asked questions

     

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