Rocker exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rocker )

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Name of exercise  AROM quadruped rocking fwd/bkwd weightbearing
Other names of exercise Rocker
Description of exercise The rocker board balance with Thera-band front arm raises exercise is a dynamic and challenging workout that combines balance and strength training. This exercise involves standing on a rocker board, which is a curved board that rocks back and forth, while performing front arm raises with Thera-band resistance bands. The goal of this exercise is to improve balance, stability, and upper body strength. As the body works to maintain balance on the unstable surface of the rocker board, the arms are also engaged in a controlled movement, targeting the shoulders, chest, and arms. This exercise is suitable for all fitness levels and can be modified by adjusting the resistance of the Thera-band. It is a great way to improve overall body coordination and functional 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
  • Safely position yourself on hands and knees.
  • Knees should be directly under hips, hands under shoulders, shoulder width apart.
  • Slowly rock forward and backward.

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    Video Tutorial

     

    Body Part Hip, Knee, Shoulder, Elbow & Wrist
    Type of Muscles Gluteal, Deltoid, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased coordination
  • Enhanced proprioception
  • Improved posture
  • Increased stability
  • Strengthened upper body muscles
  • Improved joint mobility
  • Increased muscle endurance
  • Enhanced overall body control

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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

  • Rocker board balance with Thera-band front arm raises is a great exercise for improving balance, core strength, and shoulder stability. However, there are certain situations when it may be best to avoid this exercise:If you have a recent injury or surgery: If you have recently injured your shoulders, core, or lower body, it is best to avoid this exercise until you have fully recovered. Performing this exercise could aggravate your injury and delay the healing process.
  • If you have poor balance: This exercise requires good balance and stability to perform correctly. If you have poor balance, it may be difficult for you to maintain your balance on the rocker board and could increase your risk of falling.
  • If you have low blood pressure: Rocker board balance can cause a sudden drop in blood pressure, which could make you feel lightheaded or dizzy. If you have low blood pressure, it is best to avoid this exercise or perform it with caution.
  • If you have vertigo or dizziness: This exercise involves moving your head and body in different directions, which can trigger dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.
  • If you are pregnant: Pregnancy can affect your balance and stability, making it difficult to perform this exercise safely. It is best to consult with your doctor before attempting this exercise if you are pregnant.Remember to always listen to your body and consult with a healthcare professional if you have any concerns about performing this or any other exercise.

    • Precautions

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

  • Use a stable and level surface
  • Place the Thera-band securely around your wrists
  • Keep your feet shoulder-width apart
  • Hold your core tight
  • Start with small movements
  • Keep your arms straight and parallel to the ground
  • Avoid jerky movements
  • Engage your leg muscles for balance
  • Focus on your breathing
  • Do not overextend your arms.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Stroke
  • Muscular dystrophy
  • Spinal cord injuries
  • Vertigo
  • Arthritis
  • Fibromyalgia
  • Osteoporosis

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    Frequently asked questions

     

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