Bird dog with foam roll short exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bird dog with foam roll short )

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Name of exercise  AROM lumbar alt arm/leg quadruped w/foam roll short
Other names of exercise Bird dog with foam roll short
Description of exercise A bird dog with foam roll is a short exercise that combines the traditional bird dog exercise with the use of a foam roll. It involves getting on all fours with the foam roll placed under the knees and hands. From this position, the individual extends one arm and the opposite leg, while keeping the core engaged and the spine in a neutral position. This exercise helps to improve core strength, balance, and stability, while also targeting the muscles in the back, shoulders, and glutes. The foam roll adds an extra challenge by requiring the individual to maintain proper form and balance throughout the movement. It can be a beneficial exercise for athletes, as well as those looking to improve their overall strength and stability.
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
  • Kneel on hands and knees on four short foam rolls with foam rolls parallel to body as shown.
  • Extend right arm forward and left leg backward and return to start position.
  • Extend left arm forward and right leg backward and return to start position.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Duction, Flexion, Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Enhanced coordination
  • Decreased risk of injury
  • Improved stability
  • Increased muscle endurance
  • Improved body awareness
  • Strengthened back muscles
  • Improved overall fitness

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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

  • Bird dog with foam roll short exercise should be avoided if you have any existing injuries or pain in your back, shoulders, or hips. It is also not recommended for individuals with osteoporosis or other bone disorders. If you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves balancing on one hand and knee. It is always important to listen to your body and avoid any exercises that cause discomfort or pain. If you are unsure about whether this exercise is safe for you, it is best to consult with a certified fitness professional.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Back pain
  • Knee pain
  • Hip pain
  • Shoulder pain
  • Neck pain
  • Sciatica
  • Fibromyalgia
  • Arthritis

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    Frequently asked questions

     

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