Rocker Board two leg frontal squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker Board two leg frontal squat )

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Name of exercise  AROM hip/knee frontal squat bil w/Balance Board
Other names of exercise Rocker Board two leg frontal squat
Description of exercise Rocker exercise is a type of strength and stability exercise that focuses on the core muscles. It involves sitting on a stability ball or a balance disc and performing a rocking motion with the hips and lower back. The goal of this exercise is to improve balance, coordination, and core strength. It can also help to strengthen the muscles in the lower back, hips, and thighs. Rocker exercise can be modified to suit different fitness levels and can be incorporated into a full-body workout or used as a standalone exercise. It is a low-impact exercise that can be beneficial for people of all ages and fitness levels.
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 perpendicular to rocker bottom.
  • Keep board parallel to ground.
  • Bend knees to about 30-45 degrees.
  • Keep back and neck straight.
  • Slowly return to start position and repeat.

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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 Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improves balance
  • Strengthens core muscles
  • Increases muscle endurance
  • Enhances coordination
  • Burns calories
  • Boosts metabolism
  • Builds muscle tone
  • Reduces risk of injury
  • Promotes better posture
  • Increases flexibility

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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 exercise, also known as the “rocking chair” exercise, is a core strengthening exercise that involves sitting on the floor with your knees bent and feet flat on the ground, and then rocking back and forth while maintaining a stable core. While this exercise can be beneficial for improving core strength and stability, there are some situations where it may be best to avoid it. For example, individuals with back or neck injuries, or those who have recently undergone surgery in these areas, should avoid the Rocker exercise as it may put too much strain on the affected area. Additionally, pregnant women and individuals with balance or coordination issues should also avoid this exercise. It is always best to consult with a healthcare professional before starting any new exercise routine, including the Rocker exercise.

    • 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
  • cardiovascular disease
  • obesity
  • diabetes
  • hypertension
  • back pain
  • depression
  • anxiety
  • chronic fatigue syndrome
  • fibromyalgia
  • Parkinson’s disease
  • multiple sclerosis
  • cerebral palsy
  • stroke
  • chronic obstructive pulmonary disease (COPD)
  • cancer

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    Frequently asked questions

     

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