Dead bug on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

Dead bug on foam roll : How to do, Benefits, Side Effects, Uses, Precautions ( Dead bug on foam roll )

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Name of exercise  AROM lumbar alt leg arm w/knee ext supine w/roll
Other names of exercise Dead bug on foam roll
Description of exercise The dead bug on foam roll exercise is a core strengthening exercise that involves lying on your back on a foam roller with your arms and legs in the air. This exercise helps to improve core stability, balance, and coordination by engaging the deep abdominal muscles. To perform this exercise, you must maintain a neutral spine and engage your core muscles while slowly lowering your opposite arm and leg towards the ground. The foam roller provides an unstable surface, making the exercise more challenging and engaging more muscles. This exercise is beneficial for athletes, as it helps to improve overall body control and stability, reducing the risk of injury.
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 roll, arms at side, feet on floor.
  • Lift knee up to hip level and lift opposite arm up and over head.
  • Straighten knee.
  • Lower leg so it is straight in line with trunk.
  • Raise leg back up.
  • Bend knee.
  • Lower foot to floor and lower arm to side.
  • Repeat with other leg.

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    Video Tutorial

    EX1519/YTB/Link

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Retraction, Depression

    Benefits of exercise

    EX1519/T1(ME/1)

  • Core stability
  • Improved balance
  • Increased coordination
  • Strengthened abdominal muscles
  • Improved posture
  • Reduced lower back pain
  • Enhanced body awareness
  • Improved hip mobility
  • Strengthened glutes
  • Improved overall strength and endurance

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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 Dead bug on foam roll exercise should be avoided if you have any existing neck or back injuries, as it puts pressure on these areas. It should also be avoided if you have any pain or discomfort in your neck, shoulders, or lower back. Additionally, if you have any balance issues or difficulty maintaining proper form during the exercise, it is best to avoid it. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles. If you are unsure about your ability to perform this exercise safely, it is recommended to consult with a fitness professional before attempting it.

    • Precautions

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

  • Keep palms in, maintain neutral spine.

    • Helpful in Diseases

  • Lower back pain
  • Poor posture
  • Tight hip flexors
  • Shoulder pain
  • Neck pain
  • Sciatica
  • IT band syndrome
  • Piriformis syndrome
  • Plantar fasciitis
  • Muscle imbalances

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    EX1519/FAQ/1

     

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