Squat and arm raise on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Squat and arm raise on foam roll )

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Name of exercise  AROM squat/shld flx on foam roll
Other names of exercise Squat and arm raise on foam roll
Description of exercise The squat and arm raise on foam roll exercise is a full-body movement that combines elements of strength and balance training. It involves standing on a foam roll with your feet hip-width apart and your arms extended down by your sides. From this position, you will perform a squat by bending your knees and lowering your body towards the ground while keeping your arms straight. As you stand back up, you will simultaneously raise your arms above your head, creating a T-shape with your body. This exercise challenges your core stability, leg strength, and shoulder mobility, making it a great addition to any workout routine. The foam roll adds an extra challenge by requiring you to maintain balance and control throughout the movement.
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 on foam roll, holding hands at thigh level.
  • Squat down, bending knees to about 45 degrees while raising hands to eye level.
  • Return to standing while lowering hands to thigh level.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved core stability
  • Increased leg and arm strength
  • Improved balance and coordination
  • Enhanced range of motion
  • Improved posture
  • Increased calorie burn
  • Improved shoulder mobility
  • Strengthened glutes and hamstrings
  • Improved functional movement
  • 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 Squat and arm raise on foam roll exercise should be avoided if you have any pre-existing injuries or pain in your lower back, knees, shoulders, or wrists. This exercise puts a lot of pressure on these areas and can aggravate any existing issues. It is also not recommended for individuals who have difficulty balancing or have poor core stability. If you are pregnant or have recently given birth, it is best to avoid this exercise as well. It is important to listen to your body and consult with a doctor or physical therapist before attempting this exercise if you have any concerns or limitations.

    • Precautions

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

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Fibromyalgia
  • Chronic obstructive pulmonary disease (COPD)
  • Postural orthostatic tachycardia syndrome (POTS)
  • Chronic fatigue syndrome
  • Scoliosis
  • Muscular dystrophy
  • Spinal cord injury
  • Cerebral palsy
  • Stroke
  • Peripheral neuropathy
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Lupus
  • Guillain-Barre syndrome
  • Myasthenia gravis
  • Myositis
  • Spinal stenosis
  • Osteoarthritis
  • Kyphosis
  • Lordosis
  • Herniated disc
  • Sciatica
  • Plantar fasciitis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfers elbow
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Repetitive strain injury (RSI)
  • Thoracic outlet syndrome (TOS)
  • Whiplash
  • Post-surgical rehabilitation
  • General muscle weakness or imbalances.

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    Frequently asked questions

     

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