Alternating dead bug with foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating dead bug with foam roll )

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Name of exercise  AROM hip/knee flx alt arms supine w/foam roll
Other names of exercise Alternating dead bug with foam roll
Description of exercise Alternating dead bug with foam roll is an effective core exercise that targets the abdominal muscles and improves stability and balance. To perform this exercise, lie on your back with your arms extended above your head and your legs in tabletop position. Place a foam roll between your arms and legs, engaging your core to hold it in place. Slowly lower one arm and the opposite leg towards the ground while maintaining a neutral spine. Return to the starting position and repeat on the other side. This exercise challenges your core muscles to work together in a coordinated manner, helping to improve overall core strength and control.
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.
  • Raise right arm and left leg as shown.
  • Return to start position.
  • Raise left arm and right leg.
  • Return to start position.
  • 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 Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Enhanced stability
  • Increased body awareness
  • Improved balance
  • Reduced risk of injury
  • Increased flexibility
  • Improved posture
  • Improved coordination
  • Increased muscle activation
  • 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

  • The alternating dead bug with foam roll exercise should be avoided if you have any injuries or pain in your back, neck, or shoulders. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any discomfort or strain during the exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you have any underlying medical conditions or are unsure if this exercise is suitable for you, it is best to consult with a certified fitness trainer or physical therapist before attempting it. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • 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

  • low back pain
  • core instability
  • scoliosis
  • hip pain
  • sciatica
  • herniated disc
  • spinal stenosis
  • degenerative disc disease
  • postural imbalances
  • pelvic floor dysfunction

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    Frequently asked questions

     

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