Rocker Board sagittal sitting ankle up/down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board sagittal sitting ankle up/down )

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Name of exercise  AROM ankle DF/PF sit sagittal w/Balance Board
Other names of exercise Rocker Board sagittal sitting ankle up/down
Description of exercise The Rocker Board Sagittal step up exercise is a dynamic balance exercise that helps improve stability and strength in the lower body. It involves standing on a rocker board and stepping up onto a higher platform using one leg at a time. This exercise challenges the muscles in the legs, particularly the quadriceps, hamstrings, and glutes, to work together to maintain balance and control during the movement. It also engages the core muscles to maintain a stable and upright posture. The Sagittal step up exercise can be modified by adjusting the height of the platform or by adding weights for an extra challenge. It is a great exercise for athletes and individuals looking to improve their balance, coordination, and lower body strength.
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 seated.
  • Place Rocker Board with rocker bottom in line with foot.
  • Keep knee steady and rock board forward and backward.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improves balance
  • Increases core strength
  • Enhances coordination
  • Targets leg muscles
  • Engages stabilizing muscles
  • Increases ankle stability
  • Develops lower body strength
  • Improves overall body control
  • Enhances athletic performance
  • Can be modified for different fitness levels

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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 step up exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes knee, ankle, or hip injuries, as well as any balance or coordination issues. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional. Additionally, beginners and those who are new to balance training should start with simpler exercises before attempting the Rocker Board Sagittal step up. It is important to always listen to your body and not push yourself beyond your limits.

    • Precautions

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

  • Wear proper footwear
  • Start with a low intensity
  • Keep the board stable
  • Maintain a slow and controlled pace
  • Use support if necessary
  • Keep the knee in line with the toes
  • Engage core muscles for stability
  • Avoid locking the knee
  • Do not exceed your balance limit
  • Stop if you experience pain or discomfort

    • Helpful in Diseases

  • Parkinson’s
  • Alzheimer’s
  • Arthritis
  • Muscular Dystrophy
  • Multiple Sclerosis
  • Stroke
  • Spinal Cord Injury
  • Cerebral Palsy
  • Huntington’s Disease
  • Balance Disorders

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    Frequently asked questions

     

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