Prone double arm/leg raises on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone double arm/leg raises on foam roll )

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Name of exercise  AROM arm/legs ext bil prone w/foam roll
Other names of exercise Prone double arm/leg raises on foam roll
Description of exercise Prone double arm/leg raises on foam roll is a challenging exercise that targets the core, back, and glute muscles. It involves lying face down on a foam roller with arms and legs extended. The goal is to lift both arms and legs off the ground simultaneously, while maintaining stability on the foam roller. This exercise helps to improve balance, coordination, and strength in the core and back muscles. It also helps to activate and strengthen the glutes, which are important for overall stability and posture. The unstable surface of the foam roller adds an extra challenge, making this exercise great for building strength and stability in the entire body.
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 roller with head supported and arms extended over head as shown.
  • Lift both arms and both legs, balance and hold for indicated time.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Enhanced muscle coordination
  • Better posture
  • Improved flexibility
  • Strengthened back muscles
  • Increased range of motion
  • Improved body awareness
  • 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

  • Prone double arm/leg raises on a foam roll is a challenging exercise that can provide numerous benefits, such as improving core stability and balance. However, there are certain situations where it is best to avoid this exercise to prevent injury or discomfort.Firstly, if you have any existing injuries or pain in your back, shoulders, or hips, it is important to avoid this exercise as it can put additional strain on these areas.Additionally, if you are new to foam rolling or have poor balance and coordination, it is best to avoid this exercise until you have built up your strength and stability.Lastly, if you are pregnant or have any medical conditions that may be aggravated by this exercise, it is best to consult with a healthcare professional before attempting it.

    • 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

  • Multiple Sclerosis
  • Parkinson’s Disease
  • Muscular Dystrophy
  • Spinal Cord Injury
  • Cerebral Palsy
  • Fibromyalgia
  • Arthritis
  • Chronic Fatigue Syndrome
  • Rheumatoid Arthritis
  • Osteoporosis

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    Frequently asked questions

     

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