Kneeling weight shifts with foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling weight shifts with foam roll )

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Name of exercise  AROM lumbar weight shift quadruped w/foam roll
Other names of exercise Kneeling weight shifts with foam roll
Description of exercise Kneeling weight shifts with foam roll is a dynamic exercise that involves kneeling on a foam roll and shifting your weight from side to side. This exercise helps to improve balance, stability, and core strength by engaging the muscles in your legs, hips, and core. It also helps to increase flexibility in the hips and ankles, making it a great warm-up or cool-down exercise for athletes. To perform the exercise, start in a kneeling position with the foam roll under your knees. Slowly shift your weight to one side, keeping your core engaged and maintaining a neutral spine. Then, shift your weight to the other side. Repeat for several repetitions, gradually increasing the range of motion as you become more comfortable with the exercise.
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
  • Kneel on hands and knees on two long foam rolls with foam rolls parallel to body as shown.
  • Keep back in neutral position and shift weight from side to side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Abduction, Adduction, Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced body awareness
  • Improved posture
  • Increased hip mobility
  • Strengthened glutes
  • Improved coordination
  • Increased ankle stability
  • Reduced risk of injury
  • Improved overall 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

  • Kneeling weight shifts with a foam roll can be a beneficial exercise for improving core stability and balance. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any knee injuries or pain, it is important to avoid this exercise as it puts pressure on the knees and can exacerbate any existing issues.Additionally, if you have difficulty balancing or have a history of falls, it may be best to avoid this exercise as it can increase the risk of losing balance and falling.Lastly, if you have any back or neck injuries, it is important to avoid this exercise as it requires a stable spine and can put strain on these areas. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing injuries or conditions.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Low back pain
  • Knee pain
  • Hip pain
  • Ankle pain
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis
  • Plantar fasciitis
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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