Rocker Board sagittal quadruped stabilization exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board sagittal quadruped stabilization )

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Name of exercise  AROM quadruped sagittal arm rock w/Balance Board
Other names of exercise Rocker Board sagittal quadruped stabilization
Description of exercise The Rocker Board sagittal sitting ankle up/down exercise is a simple yet effective exercise that targets the ankle muscles and improves balance and stability. To perform this exercise, sit on a rocker board with your feet flat on the ground and knees bent at a 90-degree angle. Slowly lift your toes up towards your shin, keeping your heels on the ground, and then lower them back down. This movement mimics the motion of walking and helps to strengthen the muscles in the front and back of the ankle. It can be done for several repetitions and can be progressed by adding weights or increasing the duration of the exercise. This exercise is beneficial for athletes, individuals recovering from ankle injuries, and anyone looking to improve their ankle strength and stability.
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 kneeling on hands and knees.
  • Place Rocker Board under shoulders with rocker bottom in line with body.
  • Place hand in center of board.
  • Rock forward and backward, keeping elbow straight.
  • Keep neck and back straight and avoid letting shoulder blade lift upward.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Improved ankle mobility
  • Strengthening of ankle muscles
  • Increased stability and balance
  • Enhanced proprioception
  • Improved coordination
  • Prevention of ankle injuries
  • Increased range of motion
  • Improved posture
  • Increased core strength
  • Improved overall lower body strength

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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 sitting ankle up/down exercise should be avoided if you have any recent ankle or foot injuries, such as sprains or fractures. It should also be avoided if you have any balance or coordination issues, as this exercise requires stability and control. If you experience pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional. Additionally, if you have any medical conditions that may be aggravated by this exercise, such as arthritis or joint pain, it is best to avoid it. Always listen to your body and only perform exercises that are safe and appropriate for your individual needs.

    • Precautions

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

  • Progress exercise by performing with eyes closed.

    • Helpful in Diseases

  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Peroneal tendonitis
  • Shin splints
  • Posterior tibial tendon dysfunction
  • Chronic ankle instability
  • Metatarsalgia

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    Frequently asked questions

     

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