Foam roll squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Foam roll squat )

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Name of exercise  AROM knee squat partial w/roll
Other names of exercise Foam roll squat
Description of exercise Foam roll squat is a lower body exercise that involves using a foam roller to add an extra challenge to a traditional squat. To perform this exercise, one must place a foam roller vertically against a wall and stand facing it. The feet should be hip-width apart and the hands placed on the hips. From this position, the individual must squat down while keeping the back against the foam roller. This exercise targets the quadriceps, glutes, and core muscles, while also improving balance and stability. The foam roller adds an element of instability, making the squat more challenging and engaging more muscles. It is a great exercise for building strength and improving overall lower body stability.
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
  • Stand on foam roll as shown.
  • Slowly bend knees to 45 degrees.
  • Hold for up to five seconds if possible and return to start position and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Enhanced muscle recovery
  • Improved balance and stability
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of injury
  • Increased blood flow to muscles
  • Improved muscle activation
  • Enhanced athletic performance

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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

  • Foam roll squat exercise should be avoided if you have any pre-existing knee or hip injuries, as it puts a lot of pressure on these joints. It should also be avoided if you are pregnant or have recently given birth, as it can put strain on the pelvic floor muscles. Additionally, if you are experiencing any acute pain or inflammation in your lower body, it is best to avoid this exercise until the pain has subsided. It is important to listen to your body and not push through any discomfort or pain while performing this exercise. If you are unsure about whether or not you should do foam roll squats, it is best to consult with a medical professional for personalized advice.

    • Precautions

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

  • Use proper form and technique
  • Start with a small range of motion
  • Avoid rolling over joints
  • Keep the core engaged
  • Do not hold your breath
  • Use a foam roller with appropriate density
  • Avoid excessive rolling on sensitive areas
  • Stop if you feel any pain or discomfort
  • Gradually increase range of motion
  • Consult a professional if you have any injuries or concerns

    • Helpful in Diseases

  • Muscle tightness or stiffness
  • Lower back pain
  • Knee pain
  • Hip pain
  • Plantar fasciitis
  • IT band syndrome
  • Sciatica
  • Piriformis syndrome
  • Shin splints
  • Muscle imbalances
  • Postural issues
  • Sports injuries
  • Arthritis
  • Fibromyalgia
  • Osteoporosis

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    Frequently asked questions

     

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