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

( Rolling wall )

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Name of exercise  Rolling Wall
Other names of exercise Rolling wall
Description of exercise Rolling wall exercise is a core strengthening exercise that involves rolling a wall ball along the floor with your hands while maintaining a plank position. It targets the muscles in the arms, shoulders, chest, and core. To perform this exercise, start in a plank position with your hands on the floor and the wall ball in front of you. Roll the ball towards your right hand using your left hand, then roll it back to the center and repeat on the other side. This movement challenges your stability and coordination while engaging multiple muscle groups. It can be modified by using a lighter or heavier wall ball, and can be incorporated into a full-body 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
  • Stand against wall with legs and heels together, toes turned out and feet about eight inches from wall.
  • Hold weights in hands at sides, palms inward.
  • Keep back flat against wall.
  • Starting with neck, exhale and bend forward one segment at a time until reaching tail bone.
  • Arms should hang loosely.
  • Inhale and roll back up to start position one segment at a time, starting at low back.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Abdominal, Back
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Stronger back muscles
  • Improved posture
  • Increased muscle endurance
  • Increased range of motion
  • Improved overall body stability
  • Improved athletic performance
  • Reduced risk of injury

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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 wall exercise should be avoided in certain circumstances to prevent potential injury or exacerbation of existing conditions. This exercise involves rolling the body against a wall, which can put strain on the neck, shoulders, and spine. Individuals with neck or back problems, such as herniated discs or spinal stenosis, should avoid this exercise as it can aggravate their condition. Pregnant women, individuals with high blood pressure or heart problems, and those with balance issues should also avoid this exercise. It is important to consult with a healthcare professional before attempting the Rolling wall exercise, especially if you have any pre-existing conditions or are unsure about your physical capabilities. Additionally, if you experience any pain or discomfort during the exercise, it should be stopped immediately.

    • 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 stable and flat surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Maintain a neutral spine position
  • Avoid arching or hunching your back
  • Keep your head and neck in a neutral position
  • Start with small and controlled movements
  • Do not roll too far back or forward
  • Keep your shoulders relaxed and away from your ears
  • Breathe continuously and do not hold your breath

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Muscle strain
  • Back pain
  • Neck pain
  • Shoulder pain
  • Knee pain
  • Hip pain
  • Fibromyalgia
  • Bursitis
  • Tendinitis
  • Sciatica
  • Plantar fasciitis
  • Carpal tunnel syndrome
  • Frozen shoulder
  • Rotator cuff injury
  • Whiplash
  • Herniated disc
  • Spinal stenosis
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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