Double leg foam roll balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg foam roll balance )

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Name of exercise  AROM knee balance w/foam roll
Other names of exercise Double leg foam roll balance
Description of exercise Double leg foam roll balance exercise is a core strengthening exercise that involves balancing on a foam roller with both legs. It requires the use of core muscles to maintain stability and balance on the unstable surface of the foam roller. To perform this exercise, one must lie on their back with their legs extended on the foam roller, and then lift their hips off the ground, maintaining a straight line from shoulders to feet. This exercise helps improve core strength, balance, and stability, while also engaging the muscles in the legs and glutes. It is a challenging exercise that can be modified for different fitness levels and can help improve overall body control and coordination.
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
  • Place foam roll on floor with flat side down.
  • Stand on half roll with both feet.
  • Hold position.

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    Video Tutorial

    https://www.youtube.com/watch?v=F8cOBIc0bR4%26pp=ygUNI2NlZXN0ZWZvYW1lYQ%253D%253D

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Eversion, Dorsiflexion

    Benefits of exercise

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

  • Improves balance
  • Strengthens leg muscles
  • Increases core stability
  • Enhances body awareness
  • Improves coordination
  • Increases flexibility
  • Reduces risk of injury
  • Can be modified for different fitness levels
  • Improves posture
  • Can be done anywhere with a foam roller

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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 double leg foam roll balance exercise should be avoided if you have any injuries or conditions that may be aggravated by balancing on a foam roller. This includes any recent injuries to the lower body, such as sprains or strains, as well as any conditions that affect your balance or coordination, such as vertigo or inner ear problems. It is also important to avoid this exercise if you have any instability in your joints, as balancing on the foam roller can put additional stress on these areas. If you experience any pain or discomfort while attempting this exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • To advance exercise, place flat side up.

    • Helpful in Diseases

  • Low back pain
  • Muscle imbalances
  • Knee pain
  • Ankle instability

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    Frequently asked questions

     

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