Roll over exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Roll over )

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Name of exercise  Roll Over
Other names of exercise Roll over
Description of exercise Roll over exercise is a Pilates move that involves lying on your back and rolling your body over, using your abs and core muscles to control the movement. It is a full-body exercise that strengthens and stretches the muscles in your arms, legs, and core. To perform the roll over, you start by lying on your back with your arms by your sides and your legs extended straight up towards the ceiling. Then, using your abs, you slowly roll your body up and over until your feet touch the ground behind your head. This exercise helps improve flexibility, balance, and coordination while also toning and sculpting your muscles.
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 back, with hips at 90 degrees, legs straight, toes pointed.
  • Place arms at sides on floor.
  • Exhale, tighten abdominals and move legs back and overhead moving spine segment by segment, starting at lower back up to mid back until feet touch floor as shown.
  • Inhale, move legs apart, then inhale and roll back onto mid back.
  • Exhale, close legs and roll back to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip
    Type of Muscles Latissimus Dorsi, Abdominal, Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Rotation, Circumduction, Extension, Flexion

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and coordination
  • Strengthened lower back muscles
  • Increased flexibility
  • Improved posture
  • Better body awareness
  • Increased abdominal muscle definition
  • Improved spinal mobility
  • Reduced risk of back pain and injury
  • Improved overall fitness and endurance

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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 Roll over exercise is a Pilates movement that involves lying on your back and rolling your legs over your head, using your core muscles to control the movement. While this exercise can have many benefits, there are certain situations where it should be avoided. Firstly, if you have any neck or spinal injuries, it is important to avoid the Roll over exercise as it puts pressure on these areas and can worsen the injury. Additionally, if you have any conditions that affect your balance or coordination, it is best to avoid this exercise to prevent any accidents or falls. Pregnant women should also avoid the Roll over exercise as it can put too much strain on the abdominal muscles and potentially harm the baby. Lastly, if you are new to Pilates or have not built up enough core strength, it is best to avoid this exercise until you have a stronger foundation to prevent any strain or injury. It is always important to listen to your body and consult with a professional before attempting any new exercises.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a mat or soft surface to avoid injury
  • Keep your core engaged throughout the exercise
  • Do not rush the movement, perform it slowly and controlled
  • Avoid rolling over on a hard or uneven surface
  • Keep your neck and spine in a neutral position
  • Do not hold your breath, remember to breathe continuously
  • Stop if you feel any pain or discomfort
  • Do not force your body into positions that feel uncomfortable
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • muscle strain
  • fibromyalgia
  • sciatica
  • scoliosis
  • kyphosis
  • lordosis

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    Frequently asked questions

     

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