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

( Rocking )

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Name of exercise  Rocking
Other names of exercise Rocking
Description of exercise Rocking exercise is a low-impact workout that involves rhythmic movements to improve balance, coordination, and core strength. It can be done while sitting or standing, making it suitable for people of all ages and fitness levels. The exercise involves shifting weight from one side to the other, mimicking the motion of a rocking chair. This movement engages the abdominal and back muscles, as well as the legs and arms, providing a full-body workout. It also helps to improve posture and flexibility, and can be a great way to relieve stress and tension in the body. Rocking exercise is a fun and effective way to improve overall fitness and well-being.
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
  • Lie face down.
  • Bend knees to buttocks.
  • Reach behind with hands and grasp ankles.
  • Inhale and arch back and hold.
  • Exhale and rock forward, lifting thighs upward off floor.
  • Inhale and rock backward lifting chest upward off of floor.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Circumduction, Reposition

    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
  • Reduces stress
  • Boosts mood
  • Improves cardiovascular health
  • Can be done anywhere
  • Low-impact exercise option

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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

  • Rocking exercises should be avoided in certain situations to prevent injury or exacerbation of existing conditions. Pregnant women should avoid rocking exercises, especially in the later stages of pregnancy, as it can put strain on the abdominal muscles and potentially harm the developing baby. People with back or neck injuries or conditions should also avoid rocking exercises, as the repetitive motion can aggravate these areas and cause further pain or discomfort. Individuals with balance or coordination issues should also avoid rocking exercises, as they can increase the risk of falling and causing injury. It is always important to consult with a healthcare professional before beginning any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable and flat surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid overextending your back
  • Use slow and controlled movements
  • Do not perform the exercise if you have any back injuries
  • Keep your head and neck in a neutral position
  • Breathe steadily and avoid holding your breath
  • Do not rock too far back or forward
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Anxiety
  • Depression
  • Obesity

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    Frequently asked questions

     

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