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

( Front back )

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Name of exercise  Front Back
Other names of exercise Front back
Description of exercise Front back ankle ball rolls exercise is a simple but effective way to strengthen the muscles in your ankles. To perform this exercise, you will need a small ball, such as a tennis or golf ball. Start by sitting on a chair with your feet flat on the ground. Place the ball under your right foot and gently roll it back and forth using your foot. This will help to improve ankle mobility and flexibility. After a few repetitions, switch to your left foot and repeat the exercise. This exercise can also be done standing up, which will challenge your balance and stability. Regularly incorporating front back ankle ball rolls into your workout routine can help prevent ankle injuries and improve overall ankle 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 left side with neck supported with arm as shown. Legs should be slightly forward with toes pointed.
  • Inhale, tighten abdominal muscles, lift right leg, rotate leg slightly upward and move leg to the front and pulse it twice.
  • Exhale and move it to back.
  • Repeat.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Extension, Flexion, Hyperextension, Retraction

    Benefits of exercise

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

  • Increased ankle mobility
  • Improved balance
  • Strengthened ankle muscles
  • Enhanced coordination
  • Reduced risk of ankle injuries
  • Improved circulation in the feet
  • Increased range of motion in the ankles
  • Improved foot and ankle flexibility
  • Can be done anywhere with minimal equipment
  • Can be modified for different fitness levels

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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 front back ankle ball rolls exercise is a low-impact exercise that involves rolling a small ball back and forth with your feet. While this exercise can be beneficial for strengthening the ankles and improving balance, there are certain situations where it should be avoided.Firstly, if you have any pre-existing ankle injuries or conditions such as sprains or strains, it is best to avoid this exercise as it could aggravate the injury and cause further damage.Additionally, if you have any pain or discomfort in your ankles, it is important to consult with a healthcare professional before attempting this exercise.Pregnant women should also avoid this exercise as it could put unnecessary strain on the ankles and potentially harm the developing baby.Lastly, if you have any balance issues or difficulty standing on one leg, it is best to avoid this exercise as it could increase the risk of falls and injury. It is always important to listen to your body and avoid any exercises that may cause discomfort or harm.

    • Precautions

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

  • Proper warm-up and stretching before starting the exercise
  • Use a soft, non-slip surface to prevent injuries
  • Keep the core engaged throughout the exercise
  • Start with smaller movements and gradually increase the range of motion
  • Maintain proper form and alignment
  • Do not force the movement, let the ankle roll naturally
  • Avoid rolling the ankle too far inwards or outwards
  • Use a small, lightweight ball to prevent strain on the ankle
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor or physical therapist if you have any previous ankle injuries or conditions.

    • Helpful in Diseases

  • ankle sprains
  • plantar fasciitis
  • Achilles tendinitis
  • shin splints
  • metatarsalgia
  • flat feet
  • high arches
  • ankle arthritis
  • gout
  • bursitis
  • tendonitis
  • stress fractures

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    Frequently asked questions

     

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