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

( Diagonal dead bug on foam roll )

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Name of exercise  AROM shld/knee diag supine w/roll
Other names of exercise Diagonal dead bug on foam roll
Description of exercise The diagonal dead bug on foam roll exercise is a core strengthening exercise that involves lying on your back on a foam roll with your arms and legs extended. The exercise requires you to engage your core muscles while performing a diagonal movement with your arms and legs, similar to a crawling motion. This exercise not only targets the abdominal muscles, but also engages the back muscles, improving overall core stability and strength. The use of the foam roll adds an element of instability, making the exercise more challenging and requiring greater control and balance. It is a great exercise for improving posture, balance, and overall core strength.
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 with arm over head, palm up and thumb touching floor.
  • Move arm down across body in a diagonal movement while turning palm inward.
  • As the arm moves lift the opposite knee up and touch thumb to knee.
  • Return to start position and repeat with other arm and knee.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Diagonal
    Type of Action Abduction, Extension, Rotation

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Increased stability
  • Better coordination
  • Improved posture
  • Enhanced body awareness
  • Strengthened back muscles
  • Improved spinal mobility
  • Increased muscle endurance
  • 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

  • The diagonal dead bug on foam roll exercise should be avoided if you have any pre-existing injuries or pain in your back, neck, shoulders, or hips. This exercise puts a lot of strain on these areas and could worsen any existing conditions. Additionally, if you have poor balance or coordination, it may be difficult to perform this exercise safely and effectively. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional before continuing. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable and secure foam roll
  • Keep the foam roll on a flat surface
  • Maintain proper form throughout the exercise
  • Engage your core muscles
  • Breathe regularly and do not hold your breath
  • Start with a smaller range of motion and gradually increase it
  • Avoid arching your back
  • Keep your neck and shoulders relaxed
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Core muscle weakness
  • Low back pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Postural imbalances
  • Balance and coordination issues
  • Spinal stenosis
  • Herniated disc
  • Degenerative disc disease
  • Osteoporosis
  • Osteoarthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke recovery
  • Post-surgical rehabilitation.

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    Frequently asked questions

     

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