Roll up down inter exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Roll up down inter )

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Name of exercise  Roll Up Down Inter
Other names of exercise Roll up down inter
Description of exercise Roll up down is a core strengthening exercise that targets the abdominal muscles. To perform this exercise, lie on your back with your arms extended above your head and your legs straight. Slowly roll up, bringing your arms overhead and lifting your head, neck, and shoulders off the ground. Then, slowly roll back down, keeping your arms and legs straight and engaging your core muscles. This exercise helps improve core stability, balance, and posture. It also strengthens the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Roll up down can be modified by bending the knees or using a resistance band for added challenge. It is important to maintain proper form and control throughout the movement to avoid strain on the neck and back.
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 on back with knees bent, feet flat on floor.
  • Extend arms overhead.
  • Inhale and stabilize shoulder blade area.
  • Exhale and tighten abdominal muscles, move arms to sides and slowly curl up moving from each spinal segment from the neck, upper back and lower back until in a sitting position.
  • Inhale while in sitting position.
  • Exhale and roll back down segment by segment starting from low back to neck until back into starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Circumduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Strengthened core muscles
  • Enhanced balance and coordination
  • Reduced risk of injury
  • Improved blood circulation
  • Increased muscle endurance
  • Enhanced athletic performance
  • Reduced stress and tension
  • Improved range of motion

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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

  • Roll up down inter exercise should be avoided if you have any pre-existing back or neck injuries. This exercise puts a lot of strain on the spine and can aggravate any existing issues. It is also not recommended for pregnant women, as it can put pressure on the abdomen and potentially harm the baby. If you have any recent abdominal surgery, it is best to avoid this exercise until you have fully healed. Additionally, if you experience dizziness or lightheadedness during this exercise, it is important to stop and take a break. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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
  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Avoid jerky or sudden movements
  • Breathe properly and consistently
  • Keep your neck and shoulders relaxed
  • Use a mat or cushion for support and comfort
  • Start with a small range of motion and gradually increase
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury
  • Cerebral palsy
  • Muscular dystrophy
  • Post-polio syndrome
  • Ankylosing spondylitis
  • Carpal tunnel syndrome
  • Tendinitis
  • Bursitis
  • Frozen shoulder
  • Rotator cuff injury
  • Plantar fasciitis
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Whiplash
  • TMJ disorders
  • Spondylolisthesis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Lupus
  • Scleroderma
  • Gout
  • Varicose veins
  • Lymphedema
  • Venous insufficiency
  • Cellulite
  • Edema
  • Obesity

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    Frequently asked questions

     

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