Roll up down adv exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Roll up down adv )

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Name of exercise  Roll Up Down Adv
Other names of exercise Roll up down adv
Description of exercise Roll up down is an advanced Pilates exercise that targets the core muscles and helps to improve overall body strength and flexibility. It involves lying on your back with your arms and legs extended and then slowly rolling up to a seated position, and then back down to the starting position. This exercise requires control and coordination as you use your abdominal muscles to lift and lower your body. It also helps to improve posture and balance. Roll up down is a challenging exercise that can be modified for different fitness levels by using props such as a resistance band or Pilates ball. It is a great addition to any workout routine for a strong and toned core.
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 legs straight, toes pointed.
  • Extend arms overhead.
  • Inhale and stabilize shoulder blade area.
  • Exhale and tighten abdominal muscles, move arms to sides and slowly curl up moving from each spinal segment from the neck, upper back and lower back until in a sitting position.
  • Inhale while in sitting position.
  • Exhale and roll back down segment by segment starting from low back to neck until back into starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip
    Type of Muscles Latissimus Dorsi, Abdominal, Back, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Supination, Depression, Elevation, Retraction

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Increased flexibility
  • Improved balance
  • Increased coordination
  • Improved cardiovascular health
  • Improved muscle endurance
  • Improved joint mobility
  • Increased calorie burn
  • Improved mental focus

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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

  • Roll up down adv exercise should be avoided if you have any pre-existing back or neck injuries, or if you experience pain or discomfort during the exercise. It is also not recommended for individuals with osteoporosis or osteoarthritis as it can put excessive strain on the spine and joints. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby. If you have any other medical conditions or concerns, it is best to consult with a doctor or certified fitness professional before attempting this exercise. It is important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Keep spine neutral
  • Engage core muscles
  • Maintain proper breathing
  • Do not strain neck
  • Use slow and controlled movements
  • Do not lock knees
  • Keep shoulders relaxed
  • Do not arch back
  • Do not lift hips off the ground
  • Do not use momentum

    • Helpful in Diseases

  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Bronchitis
  • Emphysema
  • Cystic Fibrosis
  • Pulmonary Fibrosis
  • Chronic bronchitis
  • Pneumonia
  • Chronic cough
  • Respiratory infections

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    Frequently asked questions

     

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