Rolling arm stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Rolling arm stretch )

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Name of exercise  Stretch shld abd/ER
Other names of exercise Rolling arm stretch
Description of exercise Rolling exercise is a form of Pilates that involves rolling and rocking movements to improve balance, coordination, and core strength. It is usually performed on a mat or a specialized rolling apparatus called a “roller.” The exercise involves rolling the body in different directions, such as side to side or front to back, while engaging the abdominal muscles to control the movement. This exercise challenges the body’s stability and helps to develop a strong and stable core. It also improves flexibility and mobility, especially in the spine. Rolling exercise is suitable for all fitness levels and can be modified to accommodate individual needs and abilities.
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.
  • Use uninvolved arm to roll onto involved side and place involved arm out to side.
  • Roll onto back slowly, leaving involved arm out to side with palm upward.
  • Hold stretch as instructed.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sidelying, Supine
    Difficulty Level Low
    Direction of Exercise Rotation, Abduction
    Type of Action Flexion, Extension, Circumduction, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Enhanced balance and coordination
  • Better posture
  • Improved muscle tone
  • Increased joint mobility
  • Reduced stress and tension
  • Improved circulation
  • Low impact on joints
  • Can be done anywhere, anytime

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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

  • Rolling exercises should be avoided in certain situations to prevent injury and discomfort. People with neck or back injuries, such as herniated discs or spinal stenosis, should avoid rolling exercises as they can put pressure on the spine and aggravate the injury. Pregnant women should also avoid rolling exercises as the pressure on the abdomen can be harmful to the baby. Those with osteoporosis or low bone density should also avoid rolling exercises as they can increase the risk of fractures. Individuals with balance issues or dizziness should also avoid rolling exercises as they can cause vertigo or loss of balance. It is important to consult a doctor or physical therapist before attempting rolling exercises if you have any of these conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Ensure proper form and technique
  • Start with slow and controlled movements
  • Avoid overexertion and listen to your body
  • Use a padded mat or soft surface
  • Keep your core engaged throughout the exercise
  • Do not roll too far or too fast
  • Avoid rolling on hard or uneven surfaces
  • Keep your head and neck supported and aligned
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • chronic obstructive pulmonary disease
  • asthma
  • heart disease
  • diabetes
  • hypertension
  • obesity

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    Frequently asked questions

     

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