Bridge and march with foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bridge and march with foam roll )

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Name of exercise  AROM lumbar bridging w/alt legs w/foam roll
Other names of exercise Bridge and march with foam roll
Description of exercise Bridge and march with foam roll exercise is a combination of two exercises that target the core, glutes, and hamstrings. To perform this exercise, you will need a foam roller and a flat surface. Begin by lying on your back with your feet hip-width apart and your heels resting on the foam roller. Lift your hips off the ground to form a bridge position, engaging your core and squeezing your glutes. From this position, lift one foot off the foam roller and bring your knee towards your chest, then extend your leg back out. Alternate legs and continue marching while maintaining the bridge position. This exercise helps improve core stability, balance, and lower body strength.
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 and feet on foam roll.
  • Lift buttocks off floor.
  • Hold position and lift and lower one leg.
  • Hold position and lift and lower other leg.
  • Lower buttocks to floor.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Strengthened core muscles
  • Improved posture
  • Enhanced coordination
  • Reduced risk of injury
  • Increased muscle endurance
  • Improved cardiovascular health
  • Improved mental focus
  • Increased muscle activation

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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

  • Bridge and march with foam roll exercises are both beneficial for strengthening and stabilizing the core and lower body muscles. However, there are certain situations where it may be best to avoid these exercises and opt for alternative movements.Firstly, if you have any injuries or pain in your lower back, hips, or knees, it is important to consult with a healthcare professional before attempting these exercises. These movements can put strain on these areas and exacerbate any existing issues.Additionally, if you have difficulty balancing or have poor coordination, it may be best to avoid these exercises as they require a certain level of stability and control.Lastly, if you are pregnant, it is recommended to avoid these exercises as they can put pressure on the abdomen and potentially harm the baby.In these situations, it is best to choose alternative exercises that do not put strain on the affected areas or pose a risk to your health. Always listen to your body and consult with a professional before starting any new exercise routine.

    • Precautions

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

  • Keep low back in neutral position.

    • Helpful in Diseases

  • Musculoskeletal disorders such as arthritis, fibromyalgia, and osteoporosis
  • Sports injuries including sprains, strains, and muscle tears
  • Post-surgical rehabilitation for joints and muscles
  • Chronic pain conditions such as back pain, neck pain, and sciatica
  • Poor posture and muscle imbalances
  • Plantar fasciitis and other foot conditions
  • Carpal tunnel syndrome and other repetitive strain injuries
  • Parkinson’s disease and other neurological disorders
  • Stroke rehabilitation
  • Respiratory conditions such as asthma and COPD.

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    Frequently asked questions

     

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