Rocker board oblique one leg balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker board oblique one leg balance )

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Name of exercise  AROM hip/knee oblique balance uni w/Balance Board
Other names of exercise Rocker board oblique one leg balance
Description of exercise The rocker board oblique two leg balance exercise is a dynamic balance exercise that involves standing on a rocker board with one foot on each end. The goal of this exercise is to maintain balance while shifting the weight from side to side, engaging the core muscles and improving overall stability. The oblique twist adds an additional challenge by requiring the body to rotate while maintaining balance. This exercise is beneficial for improving coordination, strengthening the core and lower body muscles, and enhancing overall balance and stability. It can be modified to suit different fitness levels and can be incorporated into a variety of workout routines.
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 on one leg, foot oblique to rocker bottom.
  • Keep board parallel to ground.
  • Keep knee and back straight.
  • Do not lock knee.
  • Maintain balance.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise __
    Type of Action Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better coordination
  • Enhanced stability
  • Improved posture
  • Increased muscle endurance
  • Improved proprioception
  • Better sports performance
  • Reduced risk of injury
  • Improved overall body control

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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 oblique two leg balance exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the ankles, knees, hips, or lower back. It is also not recommended for individuals with balance or coordination issues, as it requires a certain level of stability and control. Pregnant women should also avoid this exercise as it may put too much strain on the abdominal muscles. If you experience dizziness or discomfort while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.

    • 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

  • Ankle sprains
  • Knee injuries
  • Hip injuries
  • Lower back pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injuries
  • Fibromyalgia
  • Balance disorders
  • Vertigo
  • Dizziness
  • Postural instability
  • Peripheral neuropathy
  • Plantar fasciitis
  • Achilles tendonitis
  • Patellar tendonitis
  • Shin splints
  • IT band syndrome
  • Piriformis syndrome
  • Sciatica
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Osteoporosis
  • Chronic pain
  • Post-surgical rehabilitation

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    Frequently asked questions

     

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