Alternating knee march extends on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating knee march extends on foam roll )

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Name of exercise  AROM hip alt leg knee ext supine w/roll 2
Other names of exercise Alternating knee march extends on foam roll
Description of exercise Alternating knee march extends on foam roll is an exercise that involves lying on a foam roll with your feet flat on the ground and your knees bent. From this position, you will lift one knee up towards your chest while keeping the other foot on the ground. As you lower the lifted knee back down, you will simultaneously extend the other leg straight out, keeping it in line with your hips. This exercise helps to improve balance, core stability, and hip mobility while also engaging the muscles in your legs and glutes. The unstable surface of the foam roll adds an extra challenge, making this a great exercise for improving overall strength and coordination.
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 on roll.
  • Lift one knee up to hip level.
  • Straighten knee.
  • Lower leg so it is straight in line with trunk.
  • Raise leg back up.
  • Bend knee.
  • Lower foot to floor.
  • Repeat with other leg.

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    Video Tutorial

    https://www.youtube.com/watch?v=WlmOSh4IGO8%26pp=ygUNI3JvbGxpbmdxdWFkcw%253D%253D

     

    Body Part Sacroiliac, Hip, Ankle & Foot
    Type of Muscles Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced hip mobility
  • Better posture
  • Reduced risk of injury
  • Improved coordination
  • Strengthened leg muscles
  • Increased flexibility
  • Improved stability
  • Enhanced body awareness

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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 Alternating knee march extends on foam roll exercise should be avoided if you have any injuries or pain in your knees, hips, or lower back. This exercise puts a lot of stress on these areas and can exacerbate existing issues. It is also not recommended for those with balance or stability issues, as performing this exercise on an unstable surface like a foam roll can increase the risk of falling or injury. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you are new to foam rolling or have never performed this exercise before, it is best to start with simpler exercises and gradually work your way up to more advanced movements.

    • Precautions

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

  • Do not let low back arch.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Knee pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Sciatica
  • Plantar fasciitis
  • IT band syndrome
  • Piriformis syndrome
  • Patellofemoral pain syndrome
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Degenerative disc disease
  • Sacroiliac joint dysfunction
  • Ankylosing spondylitis
  • Osteoporosis
  • Muscle imbalances
  • Postural imbalances
  • Sports injuries
  • Muscle strains
  • Ligament sprains
  • Tendinitis
  • Bursitis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Rotator cuff injuries

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    Frequently asked questions

     

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