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

( Bird dog with long foam rolls )

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Name of exercise  AROM lumbar alt leg/arm quadruped w/foam roll
Other names of exercise Bird dog with long foam rolls
Description of exercise The bird dog with long foam rolls exercise is a variation of the traditional bird dog exercise that focuses on improving core stability and balance. It involves placing two long foam rolls parallel to each other on the ground and getting into a bird dog position with hands on one roll and knees on the other. From this position, the exerciser extends one arm and the opposite leg while maintaining a neutral spine. This exercise challenges the core muscles to work harder to maintain balance and control, while the foam rolls provide an unstable surface for added difficulty. It is a great exercise for improving overall strength and stability in the core and back muscles.
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 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, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Retraction, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased stability and balance
  • Better posture
  • Enhanced coordination
  • Strengthened back muscles
  • Improved spinal alignment
  • Increased hip mobility
  • Strengthened glutes
  • 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 long foam rolls exercise should be avoided if you have any current injuries or pain in your wrists, shoulders, or lower back. It should also be avoided if you have any existing conditions such as osteoporosis, osteoarthritis, or herniated discs. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. Additionally, if you have difficulty balancing or have a weak core, it is best to avoid this exercise as it requires a high level of stability. It is always important to consult with a medical professional before starting any new exercise routine, especially if you have any concerns or pre-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 and trunk stable and in a neutral position.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • multiple sclerosis

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    Frequently asked questions

     

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