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

( Rocker board oblique two leg balance )

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Name of exercise  AROM hip/knee oblique balance bil w/Balance Board
Other names of exercise Rocker board oblique two leg balance
Description of exercise The Rocker Board sagittal lunge exercise is a dynamic movement that targets the lower body muscles, specifically the glutes, quads, and hamstrings. It involves standing on a rocker board, which is a balance board with a curved base, and performing a lunge motion in a forward and backward direction. This exercise challenges balance, stability, and coordination while also strengthening the leg muscles. It can be modified by adjusting the depth of the lunge or by adding weights for an extra challenge. The Rocker Board sagittal lunge is a great functional exercise for improving athletic performance, preventing injuries, and enhancing overall balance and coordination.
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 both feet oblique with rocker bottom.
  • Keep board parallel to ground.
  • Keep knees and back straight.
  • Do not lock knees.
  • Maintain balance.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Abduction, Circumduction, Elevation, Extension, Flexion, Plantarflexion, Supination

    Benefits of exercise

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

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased core stability
  • Improved ankle mobility
  • Enhanced proprioception
  • Improved posture
  • Increased joint stability
  • Improved neuromuscular control
  • Reduced risk of falls and injuries
  • Improved overall 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 sagittal lunge exercise should be avoided if you have any pre-existing knee, hip, or ankle injuries or pain. It also may not be suitable for individuals with balance issues or those who are pregnant. If you have any concerns about your ability to perform this exercise, it is best to consult with a healthcare professional before attempting it. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and seek medical advice. It is always better to err on the side of caution and avoid this exercise if you are unsure about your physical abilities or have any underlying health conditions.

    • 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

  • knee osteoarthritis
  • hip osteoarthritis
  • ankle instability
  • ACL injuries
  • patellar tendinitis
  • plantar fasciitis
  • ankle sprains
  • IT band syndrome
  • shin splints
  • low back pain

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    Frequently asked questions

     

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