Bird dog with crossed foam rolls exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bird dog with crossed foam rolls )

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Name of exercise  AROM lumbar alt arm/leg quadruped w/foam roll perp
Other names of exercise Bird dog with crossed foam rolls
Description of exercise The bird dog with crossed foam rolls exercise is a core strengthening exercise that targets the abdominal and back muscles. It involves getting on all fours with a foam roll placed under one hand and the opposite knee. The exercise is performed by lifting the arm and leg on the foam roll side while keeping the back and hips stable. This exercise challenges balance and coordination while also activating the deep core muscles. It can help improve posture, stability, and overall core strength. The use of foam rolls adds an extra challenge and can also help with proprioception and body awareness.
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 two long foam rolls with foam rolls perpendicular to body as shown.
  • Extend right leg backward and left arm forward and return to start position.
  • Extend left leg backward and right arm forward and return to start position.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Better balance
  • Improved posture
  • Increased coordination
  • Strengthened back muscles
  • Improved hip mobility
  • Increased shoulder stability
  • Improved overall body control
  • Reduced risk of injury

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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 crossed foam rolls is a core strengthening exercise that involves balancing on your hands and knees while simultaneously extending opposite arm and leg. This exercise should be avoided if you have any injuries or pain in your wrists, shoulders, or knees. It also puts strain on the lower back, so individuals with lower back pain or injuries should avoid this exercise. Additionally, if you have any balance issues or are not able to maintain proper form, it is best to avoid this exercise as it can increase the risk of falls or further injury. If you are pregnant, it is recommended to consult with your doctor before attempting this exercise.

    • 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

  • Sciatica
  • Herniated disc
  • Lower back pain
  • Hip pain
  • Scoliosis
  • Spinal stenosis
  • Osteoporosis
  • Degenerative disc disease
  • SI joint dysfunction
  • Piriformis syndrome
  • Lumbar strain
  • Pelvic floor dysfunction

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    Frequently asked questions

     

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