Ceiling punch on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

Ceiling punch on foam roll : How to do, Benefits, Side Effects, Uses, Precautions ( Ceiling punch on foam roll )

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Name of exercise  AROM shld protract supine w/foam roll
Other names of exercise Ceiling punch on foam roll
Description of exercise Ceiling punch on foam roll is a core strengthening exercise that involves punching towards the ceiling while lying on a foam roll. It helps to improve upper body strength, stability, and balance. To perform this exercise, lie on your back with your feet flat on the ground and your knees bent. Hold a foam roll above your chest with your arms straight. Punch one arm towards the ceiling while keeping the other arm stable. Alternate arms and continue punching for a set number of repetitions. This exercise engages the core muscles, shoulders, and arms, making it a great addition to any workout routine.
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 on foam roll with arms up as shown.
  • Keep elbows straight.
  • Move arms toward ceiling.
  • Return to start position and squeeze shoulder blades together.
  • Repeat.

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    Video Tutorial

    EX1523/YTB/Link

     

    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
    Type of Action Flexion, Extension, Elevation, Depression, Retraction

    Benefits of exercise

    EX1523/T1(ME/1)

  • Increased core strength
  • Improved balance and stability
  • Enhances body awareness
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Increases flexibility and range of motion
  • Helps with posture and alignment
  • Can be used for rehabilitation and injury prevention
  • Low impact exercise
  • Can be done anywhere with minimal equipment

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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

  • Ceiling punch on foam roll exercise should be avoided if you have any shoulder or neck injuries or pain. This exercise involves lying on your back on a foam roller and punching your arms towards the ceiling, which can put strain on these areas. It should also be avoided if you have any existing back pain or spinal issues, as the movement can put pressure on the spine. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires coordination and control. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Use a foam roller that is appropriate for your body weight
  • Make sure the foam roller is stable and not on a slippery surface
  • Keep your head and neck in a neutral position
  • Engage your core muscles to support your spine
  • Start slowly and gradually increase the intensity
  • Avoid rolling over bony areas or joints
  • Do not hold your breath, remember to breathe continuously
  • Stop if you feel any sharp pain or discomfort
  • Keep your movements controlled and avoid jerky motions
  • Consult with a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Muscle tension or tightness
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Arthritis
  • Plantar fasciitis
  • Sciatica
  • Carpal tunnel syndrome
  • Tennis elbow
  • Rotator cuff injuries
  • Frozen shoulder

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    EX1523/FAQ/1

     

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