Kneeling thoracic rotation w/roller exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling thoracic rotation w/roller )

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Name of exercise  Mob thoracic rotn quadruped w/foam roll
Other names of exercise Kneeling thoracic rotation w/roller
Description of exercise Kneeling thoracic rotation with a roller is an exercise that targets the muscles in the upper back and shoulders, specifically the thoracic spine. To perform this exercise, you will need a foam roller or a rolled-up yoga mat. Begin by kneeling on the ground with the roller placed vertically behind you. Place your hands behind your head and slowly rotate your upper body towards one side, keeping your hips and lower body stable. Hold for a few seconds, then rotate back to the starting position. This exercise helps to improve thoracic mobility, which can decrease stiffness and improve posture. It also engages the core muscles and can help alleviate tension in the upper 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
  • Begin in four point kneeling with foam roll off to right side.
  • Take left hand and place it on foam roll and roll out to right side while rotating trunk.
  • Repeat.
  • Repeat stretches with right arm.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion

    Benefits of exercise

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

  • Improved thoracic spine mobility
  • Increased range of motion in shoulders
  • Improved posture
  • Strengthened core muscles
  • Enhanced balance and stability
  • Reduced risk of back pain
  • Improved breathing and lung capacity
  • Increased blood flow to upper body
  • Improved coordination and body awareness
  • Reduced tension and stiffness in upper back and shoulders

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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 kneeling thoracic rotation with roller exercise should be avoided if you have any current or previous injuries to your spine, shoulders, or hips. It should also be avoided if you have any pain or discomfort in these areas during the exercise. If you have osteoporosis or any other bone condition, this exercise may put too much strain on your spine and should be avoided. Additionally, if you have any balance or coordination issues, it may be unsafe to perform this exercise. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual situation.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a foam roller that is appropriate for your body size and strength
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Do not force the rotation, let it happen naturally
  • Avoid jerky movements
  • Breathe deeply and evenly during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Do not overextend your range of motion
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Scoliosis
  • Kyphosis
  • Ankylosing spondylitis
  • Cervical spondylosis
  • Degenerative disc disease
  • Osteoporosis
  • Fibromyalgia
  • Rheumatoid arthritis
  • Herniated disc
  • Spinal stenosis
  • Muscle strain
  • Postural dysfunction
  • Thoracic outlet syndrome
  • Whiplash injury
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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