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

( Bird dog with crossed short foam rolls )

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Name of exercise  AROM lumbar alt arm/leg quadruped w/foam roll short perp
Other names of exercise Bird dog with crossed short foam rolls
Description of exercise The bird dog with crossed short foam rolls exercise is a core strengthening exercise that targets the abdominal and back muscles. It involves balancing on your hands and knees with a foam roll placed under one hand and the opposite knee. Then, you extend the arm and leg on the foam roll side while keeping your core engaged and maintaining balance. This exercise challenges stability and coordination while also improving posture and reducing lower back pain. The crossed short foam rolls add an extra challenge by requiring the body to stabilize in a diagonal position, engaging more muscles and increasing the difficulty of the exercise. It is a great addition to any workout routine for those looking to improve core 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 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 Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Enhanced coordination
  • Strengthened back muscles
  • Improved posture
  • Increased hip mobility
  • Improved spinal alignment
  • Strengthened glutes
  • Increased shoulder stability
  • Improved overall 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 Bird dog with crossed short foam rolls exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific situation. Additionally, if you experience any pain or discomfort during the exercise, it is best to stop and seek guidance from a fitness professional. This exercise also requires a certain level of core strength and stability, so it may not be suitable for beginners. It is always important to listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • 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

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Muscle strain
  • Spinal stenosis
  • Postural imbalances

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    Frequently asked questions

     

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