Prone foam roll bird dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone foam roll bird dog )

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Name of exercise  AROM opp arm/leg ext prone w/foam roll
Other names of exercise Prone foam roll bird dog
Description of exercise The prone foam roll bird dog exercise is a core strengthening and stability exercise that involves balancing on a foam roller while performing the bird dog movement. To do this exercise, start by lying face down on a foam roller with your hands and toes on the ground. Engage your core and lift one arm and the opposite leg off the ground, keeping them straight and parallel to the ground. Hold for a few seconds before slowly lowering back down and repeating on the other side. This exercise challenges your balance and coordination while also targeting your core muscles, making it a great addition to any workout routine.
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 foam roll with head supported and arms extended over head as shown.
  • Lift left arm and right leg, then lower.
  • Lift right leg and left arm, then lower.
  • 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 Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improves core stability
  • Strengthens back muscles
  • Enhances balance
  • Increases range of motion
  • Engages glute muscles
  • Improves posture
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Improves coordination
  • Can be done anywhere

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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 prone foam roll bird dog exercise should be avoided in the following situations:If you have any current or previous injuries to your back, shoulders, or hips. This exercise requires a stable and strong core, and if you have any existing injuries, it could worsen them.
  • If you are pregnant. This exercise involves balancing on a foam roll, which can be unsafe for pregnant women.
  • If you have any balance or coordination issues. This exercise requires good balance and coordination, and if you struggle with these, it could lead to injury.
  • If you have any vertigo or dizziness. The movement involved in this exercise could trigger or worsen symptoms of vertigo or dizziness.
  • If you are new to exercising or have a low fitness level. This exercise is more advanced and requires a certain level of strength and stability. It is important to build a foundation of strength and stability before attempting this exercise.Always consult with a medical professional before starting any new exercise routine, and listen to your body to avoid injury.

    • 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
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Hip pain
  • Knee pain
  • Ankle sprains1Plantar fasciitis1
  • IT band syndrome1
  • Rotator cuff injuries1
  • Shoulder impingement1
  • Tennis elbow1
  • Golfer’s elbow1
  • Carpal tunnel syndrome1
  • Wrist pain1
  • Neck pain20. Whiplash injuries

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    Frequently asked questions

     

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