Sitting rocker board tilts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting rocker board tilts )

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Name of exercise  AROM lumbar pelvic tilt lateral w/rocker
Other names of exercise Sitting rocker board tilts
Description of exercise A sitting rocker board tilt exercise involves sitting on a rocker board with your feet flat on the ground and gently tilting the board from side to side. This exercise helps to improve balance, coordination, and core strength. It also targets the muscles in the legs, hips, and lower back. To perform this exercise, you can start by sitting on the board with your feet shoulder-width apart and your hands on your knees. Then, slowly shift your weight to one side, keeping your core engaged and your back straight. Hold for a few seconds before returning to the starting position and repeating on the other side. This exercise can be modified by increasing the intensity of the tilt or by adding weights to challenge your balance even further.
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
  • Sit on rocker board or wobble board.
  • Knees and hips should be at 90 degrees.
  • Rock side to side with hips, keeping trunk vertical.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Supination, Pronation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Better stability
  • Enhanced coordination
  • Increased flexibility
  • Improved posture
  • Strengthened leg muscles
  • Improved ankle mobility
  • Improved proprioception
  • Reduced risk of falls

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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 Sitting rocker board tilts exercise should be avoided if you have any injuries or conditions that may be aggravated by this movement, such as lower back pain, knee pain, or ankle instability. It is also not recommended for pregnant women or individuals with balance issues. If you are unsure if this exercise is safe for you, it is best to consult with a healthcare professional before attempting it. Additionally, if you feel any pain or discomfort while performing the exercise, stop immediately and seek medical advice. It is important to listen to your body and only do exercises that are suitable for your individual health and fitness level.

    • Precautions

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

  • Avoid sudden movements
  • Keep the board on a stable surface
  • Use proper footwear
  • Do not overexert yourself
  • Start with small tilts and gradually increase
  • Keep your core engaged
  • Maintain proper posture
  • Do not tilt too far
  • Keep your arms by your sides
  • Do not hold your breath

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Multiple Sclerosis
  • Parkinson’s Disease
  • Stroke
  • Muscular Dystrophy
  • Cerebral Palsy
  • Spinal Cord Injury
  • Fibromyalgia
  • Chronic Fatigue Syndrome
  • 1Balance Disorders
  • 1
  • Post-Surgical Rehabilitation
  • 1
  • Ankle Injuries
  • 1
  • Knee Injuries
  • 1
  • Hip Injuries
  • 1
  • Lower Back Pain
  • 1
  • Muscle Weakness
  • 1
  • Postural Instability
  • 1
  • Gait Abnormalities
  • 20. Poor Coordination

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    Frequently asked questions

     

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