I love the Unirocker!- Fiona, Dundee
Good solid product, a good rehab device.- Mark, Wakefield
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Super fast shipping from the U.K, thanks.- Garnet, Canada
- How To ...
The ONE FOOT Wobble board / Rocker plate
for concentrated training
If you are familiar with the benefits of a Wobble Board or Rocker Plate, then you already know how effective the Unirocker is going to be.
Why train on one leg? Well, not only does it focus your training for maximum benefits, it also eliminates the body's natural tendency for the strong side to compensate for the weaker side when using both legs, thus allowing you to build that all important muscle balance between both sides of your body.
The secret of the Unirocker lies in our unique and perfectly formed curvature of the base. It is designed for standing on with one leg, and the Unirocker measures 30cm long by 5cm tall.
Place the Unirocker on a hard, level surface, and stand with the centre line of the foot (front to back) on the centre line of the Unirocker (front to back). It’s best to be barefoot, or wearing lightweight, flexible shoes if you find that more comfortable.
Alignment of the pelvis is all important - this should be at right angles to the Unirocker at all times unless directed by a more advanced exercise. The idea is to stand tall in the hips with the navel pulled towards the spine ensuring that the core muscles are engaged. The free leg should be allowed to hang gently and be able to swing under it's own weight.
Similarly the toes should be free to wiggle and not crunched up in an attempt to maintain balance.
When bending the knee of the exercising leg it should track over the outside of the centre line of the foot when viewed from above. Don't extend the knee beyond the end of the toes. It's the same technique as for single legged squats.
Many exercises are inspired by standard single legged squats and common Body Attack moves.
The Unirocker targets the following muscles:
Transverse abdominals - such important muscles for balance, posture, strength and endurance.
Quads and hamstring - by doing one legged squats, you tightly target the quads and hamstring.
Calf - advanced exercises (raising onto your toes) narrow in on the calf muscles.
Knee and ankle joints will benefit from increased support due to the development of the surrounding muscles.
Other muscles will also beneft and you'll certainly notice how effective the Unirocker is after only a few minutes on each leg.
The images above are of Ian, who competes in the SuperVet category in International Ironman events.
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Unirocker.com | Essential core training
Unirocker.com | Straight to the core
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The Unirocker was born out of Ian Cadman's need to enhance his core strength for improved running technique, plus balance out his leg muscles for better cycle performance during his Ironman France 2009 training regime. Equal muscle balance between both sides of the body greatly reduces the risk of injury during activities. Strong core muscles give benefits in almost every activity you do.
Simple and effective, the Unirocker works on two basic principles: isolating leg muscles on one side of the body from the other, and secondly, engaging all the core muscles to balance.
The 1st principle of Isolation allows equilibrium to be achieved between the left and right sides of the body. It will quickly become apparent which is your weaker side, and which muscles require the most development, because they will become tired more rapidly. And of course we are only as strong as our weakest link. The equalizing of core strength and leg muscles happens naturally with equal use of the Unirocker on each leg. A balanced body greatly reduces the risk of injury and strain.
The 2nd principle of Balance promotes the strengthening of nearly the entire body as all the core muscles become involved in trying to stay balanced on the Unirocker .
Still not convinced? Try standing on one leg for 60 seconds, then repeat for the other leg. Now imagine doing that on an unstable platform that automatically engages all of the core muscles of the body to facilitate balance.
As a rehabilitation tool, the Unirocker's small, simple and highly effective design isolates and targets a wide range of leg and core muscles. The side to side rocking motion offers a much more confident and controlled movement compared to the unstable all round motion experienced when attempting the same exercise on a two footed wobble board. Isolating each leg during exercise promotes equal muscle balance across the lower body.
The Unirocker is supplied with an instructional booklet that details a number of exercises to quickly strengthen and enhance your core and leg muscles in just a short time each day. The Unirocker is manufactured in the UK from premium and sustainable European Oak for superior warmth and comfort during exercise and it is delivered in eco friendly packaging.