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

( Rolling prep )

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Name of exercise  Rolling prep
Other names of exercise Rolling prep
Description of exercise Rolling prep exercise is a Pilates movement that involves lying on your back and gently rolling your body from side to side. This exercise helps to improve core stability, balance, and coordination. It also stretches and strengthens the muscles in the back, hips, and thighs. The movement begins by drawing the knees towards the chest and then slowly rolling the body from side to side, using the abdominal muscles to control the movement. The rolling motion helps to release tension and tightness in the spine, promoting better posture and flexibility. This exercise can be modified for different fitness levels and is often used as a warm-up or cool-down in Pilates classes.
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
  • Sit tall with knees bent, together and feet flat on floor, hand on shins.
  • Inhale and tighten abdominal muscles and allow back to curve.
  • Shift weight and roll back to balance on sit bones.
  • Exhale and move back to sitting position and sit tall again.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Rotation, Duction, Flexion, Extension, Circumduction, Eversion, Inversion, Supination, Pronation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Better circulation
  • Enhanced muscle activation
  • Improved balance and coordination
  • Increased body awareness
  • Improved posture
  • Reduced muscle tension
  • Improved 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

  • The rolling prep exercise, also known as the “rolling like a ball” exercise, is a Pilates mat exercise that involves rolling back and forth while balancing on your tailbone. This exercise can be beneficial for strengthening the core and improving balance, but there are certain situations where it should be avoided.Firstly, if you have any existing injuries or conditions that affect your spine or pelvis, such as a herniated disc or osteoporosis, it is best to avoid this exercise. It puts pressure on the spine and could exacerbate any existing issues.Additionally, if you are pregnant or have recently given birth, it is not recommended to do this exercise as it puts strain on the abdominal muscles and pelvic floor.Finally, if you are experiencing dizziness or vertigo, it is best to avoid this exercise as the rolling motion can worsen these symptoms. It is important to listen to your body and consult with a healthcare 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 properly before starting the exercise
  • Use a soft and padded surface to avoid injury
  • Keep your neck and spine in a neutral position
  • Engage your core muscles throughout the exercise
  • Start with small and controlled movements
  • Avoid rolling too quickly or forcefully
  • Keep your arms close to your body to maintain balance
  • Do not hold your breath, remember to breathe continuously
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the difficulty of the exercise as you become more comfortable and confident.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic obstructive pulmonary disease (COPD)
  • Heart disease
  • Diabetes
  • Cancer
  • Chronic fatigue syndrome
  • 1Chronic pain
  • 1
  • Asthma
  • 1
  • Rheumatoid arthritis
  • 1
  • Chronic bronchitis
  • 1
  • Cerebral palsy

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    Frequently asked questions

     

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