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Other names of exercise Rocker Board sagittal plane abdominal crunch
Description of exercise The Rocker Board sagittal push-up exercise is a dynamic and challenging variation of the traditional push-up. It involves performing a push-up while balancing on a Rocker Board, which is a board with a curved bottom that allows for controlled movement in multiple directions. This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core and stabilizer muscles. The rocking motion of the board adds an extra challenge to the push-up, requiring more control and stability from the body. This exercise is great for improving upper body strength, balance, and coordination, and can be modified for different fitness levels by adjusting the angle of the board.
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.
Place Balance Board under hips and low back. Bend knees and place feet flat on floor. Cross arms over chest. Keep board parallel to ground. Bend trunk forward, performing a curl up crunch. Lower and repeat.
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Video Tutorial
VIDEO
Body Part Abdominal
Type of Muscles Abdominal
Category of Exercise __
Type of Exercise AROM
Body Position Supine
Difficulty Level High
Direction of Exercise Flextion
Type of Action Flexion, Retraction, Depression, Reposition
Benefits of exercise According to scientific research, this exercise helps in the body per below(ME/1)
Improved core strength Increased shoulder stability Enhanced balance and coordination Improved upper body strength Increased muscle endurance Improved joint stability Increased proprioception Improved posture Reduced risk of injury Enhanced functional movement patterns
When to avoid this exercise The Rocker Board sagittal push-up exercise should be avoided if you have any injuries or conditions that affect your upper body strength, stability, or range of motion. This includes shoulder, arm, or wrist injuries, as well as conditions such as arthritis or carpal tunnel syndrome. Additionally, if you are pregnant or have recently had surgery in the upper body, it is best to avoid this exercise. It is important to consult with a doctor or physical therapist before attempting this exercise to ensure it is safe for your individual circumstances. If you experience any pain or discomfort during the exercise, stop immediately and seek medical advice. 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 sturdy rocker board Keep your core engaged throughout the exercise Start with small movements and gradually increase the range of motion Keep your hands shoulder-width apart on the board Avoid locking your elbows Maintain proper form and avoid arching your back Breathe deeply and evenly throughout the exercise Stop immediately if you experience any pain or discomfort Consult a trainer or healthcare professional before attempting the exercise if you have any pre-existing injuries or conditions Helpful in Diseases Shoulder impingement Osteoarthritis Rotator cuff injuries Shoulder instability Shoulder tendinitis Shoulder bursitis Frozen shoulder Shoulder dislocation Shoulder subluxation Shoulder labral tear Shoulder fracture Shoulder sprain Shoulder strain Shoulder muscle tear Shoulder nerve entrapment Shoulder nerve compression Shoulder nerve damage Shoulder nerve injury Shoulder nerve dysfunction Shoulder nerve pain Shoulder 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