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

( Squat and lift ball on foam roll )

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Name of exercise  Resist squat/shld flx on foam roll w/ball
Other names of exercise Squat and lift ball on foam roll
Description of exercise Squat and lift ball on foam roll is a challenging exercise that targets the lower body and core muscles. To perform this exercise, you will need a foam roll and a small exercise ball. Start by standing on the foam roll with feet shoulder-width apart and holding the ball at chest level. Squat down, keeping your weight on the heels and the ball close to your body. As you stand back up, lift the ball above your head. This exercise not only strengthens the legs and glutes, but also improves balance and stability due to the unstable surface of the foam roll. It can be modified for different fitness levels by adjusting the depth of the squat and the weight of the ball.
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 ball in hands at waist level.
  • Squat down, bending knees to about 45 degrees while raising ball to eye level.
  • Return to standing while lowering ball to waist 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
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Elevation, Depression

    Benefits of exercise

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

  • Increased strength and muscle development
  • Improved balance and stability
  • Enhanced core strength
  • Better posture and alignment
  • Increased flexibility and range of motion
  • Better coordination and body awareness
  • Improved athletic performance
  • Reduced risk of injury
  • Increased calorie burn
  • Can be modified for all fitness levels

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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 lift ball on foam roll exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, knees, or ankles. It is also not recommended for individuals who have limited mobility or balance issues. If you are pregnant, it is best to avoid this exercise as it may put unnecessary strain on your body. Additionally, if you are new to exercising or have not performed this exercise before, it is important to consult with a professional trainer or physical therapist to ensure proper form and technique. Finally, if you experience any discomfort or pain while performing this exercise, it is best to stop and seek guidance from a medical professional.

    • Precautions

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

  • Keep low back in neutral position.

    • Helpful in Diseases

  • Parkinson’s disease
  • Arthritis
  • Osteoporosis
  • Back pain
  • Sciatica
  • Muscle strain
  • Fibromyalgia
  • Multiple sclerosis
  • Spinal cord injury
  • Ankylosing spondylitis
  • Postural kyphosis
  • Scoliosis
  • Herniated disc
  • Degenerative disc disease

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    Frequently asked questions

     

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