Front back ankle ball rolls exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Front back ankle ball rolls )

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Name of exercise  AROM ankle PF/DF w/ball
Other names of exercise Front back ankle ball rolls
Description of exercise Front back exercise is a type of strength training exercise that targets the muscles in the front and back of the body. It involves working the muscles on the front of the body, such as the chest, shoulders, biceps, and abs, as well as the muscles on the back of the body, including the back, triceps, and glutes. This exercise can be done with or without weights and can be modified to suit different fitness levels. By targeting both the front and back muscles, this exercise helps to improve overall strength, posture, and balance. It is a great addition to any workout routine for a full-body workout.
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
  • Remove shoe.
  • Sit in chair with foot on top of small ball.
  • Move foot forward and backward.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Inversion, Eversion, Circumduction, Rotation

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Enhanced balance
  • Strengthened back muscles
  • Toned arms and shoulders
  • Improved flexibility
  • Increased cardiovascular endurance
  • Reduced risk of back pain
  • Improved athletic performance
  • Increased muscle definition

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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

  • Front back exercises should be avoided if you have any existing injuries or pain in your shoulders, back, or neck. These exercises involve a lot of movement and can put strain on these areas, potentially exacerbating any existing issues. Additionally, if you have any conditions such as osteoporosis or arthritis, it is important to consult with a healthcare professional before attempting front back exercises as they may not be suitable for your condition. Pregnant women should also avoid these exercises as they can put pressure on the abdominal muscles and potentially harm the developing baby. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 proper form and technique
  • Keep your back straight and core engaged
  • Avoid jerky or sudden movements
  • Listen to your body and don’t push beyond your limits
  • Use a mat or cushion for support and comfort
  • Breathe steadily throughout the exercise
  • Start with lighter weights and gradually increase as you progress
  • Keep your head and neck in a neutral position
  • Take breaks and rest as needed

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Scoliosis
  • Herniated disc

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    Frequently asked questions

     

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