Face up/face down roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Face up/face down roll )

View Report

–

Name of exercise  AROM AK/BK rolling
Other names of exercise Face up/face down roll
Description of exercise Face up/face down roll exercise is a core strengthening exercise that targets the abdominal muscles, back muscles, and hip flexors. To perform this exercise, lie on your back with your arms extended above your head and your legs straight. Engage your core and slowly roll your body up to a sitting position. Then, roll back down to the starting position. This exercise can also be performed face down, starting in a plank position and rolling down onto your stomach. It helps improve stability and balance, as well as strengthens the muscles in the core and back. This exercise can be modified for different fitness levels by adjusting the speed and range of motion.
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.
  • Roll to right side onto stomach, leading with right lower extremity.
  • Roll back.
  • Repeat rolling to left.

    • –

    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine, Prone
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Reposition

    Benefits of exercise

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

  • Improved posture
  • Increased core strength
  • Better balance and stability
  • Enhanced coordination
  • Strengthened back muscles
  • Improved spinal alignment
  • Increased flexibility
  • Better body awareness
  • Improved breathing and lung capacity
  • Reduced risk of back pain

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The face up/face down roll exercise should be avoided in certain situations to prevent injury or discomfort. This exercise involves rolling from a face up position to a face down position and can put strain on the neck, shoulders, and back if not performed correctly. It is important to avoid this exercise if you have any pre-existing injuries or conditions that could be aggravated by the movement. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdomen and could be harmful to the baby. If you are experiencing any pain or discomfort during the exercise, it is best to stop and consult with a healthcare professional before continuing.

    • 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 soft mat or cushion to avoid injuries
  • Keep your neck and spine in a neutral position
  • Engage your core muscles throughout the exercise
  • Breathe continuously and avoid holding your breath
  • Start with slow and controlled movements
  • Do not force your body into uncomfortable positions
  • Keep your arms and legs in a comfortable position
  • Avoid jerky or sudden movements
  • Stop the exercise if you experience any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Neck pain
  • Shoulder pain
  • Sciatica
  • Scoliosis
  • Migraine
  • Fibromyalgia
  • Arthritis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Plantar fasciitis
  • TMJ disorders
  • Frozen shoulder
  • Whiplash
  • Herniated disc
  • Osteoporosis
  • Posture-related issues

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleAK bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBK 4 point weight shift exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR