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

( Rocker board sagittal two leg balance )

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Name of exercise  AROM hip/knee sagittal balance bil w/Balance Board
Other names of exercise Rocker board sagittal two leg balance
Description of exercise The Rocker Board two leg frontal squat exercise is a full-body exercise that targets the legs, core, and balance. To perform this exercise, stand on a rocker board with feet shoulder-width apart and hold onto a stable object for support. Slowly lower into a squat position, keeping your weight on your heels and your knees behind your toes. Hold this position for a few seconds before pushing through your heels to stand back up. The unstable surface of the rocker board challenges your balance and engages your core muscles, while the squat movement strengthens your legs. This exercise is great for improving stability, coordination, and overall 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
  • Stand on rocker board with both feet in line 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, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Greater ankle stability
  • Enhanced coordination
  • Improved joint mobility
  • Increased leg strength
  • Improved posture
  • Greater proprioception
  • Improved sports performance
  • Reduced risk of injury

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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 two leg frontal squat exercise should be avoided if you have any pre-existing knee, ankle, or hip injuries. This exercise puts a lot of pressure on these joints and can exacerbate any existing issues. It should also be avoided if you have poor balance or stability, as this exercise requires a strong core and good balance to perform safely. If you are pregnant, it is best to avoid this exercise as it may put too much strain on your abdominal muscles. Lastly, if you are new to exercise or have not yet mastered basic squatting techniques, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely.

    • 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

  • Arthritis
  • Osteoporosis
  • Knee injuries
  • Balance disorders

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    Frequently asked questions

     

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