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

( Squat and twist on foam roll with ball )

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Name of exercise  Resist squat/trunk rotn on foam roll w/ball
Other names of exercise Squat and twist on foam roll with ball
Description of exercise The squat and twist on foam roll with ball exercise is a challenging full-body workout that combines the use of a foam roller and a stability ball. It targets multiple muscle groups, including the core, legs, and back, while also improving balance and coordination. To perform the exercise, start by sitting on a foam roller with your feet flat on the ground and a stability ball between your knees. As you squat down, twist your torso to one side, keeping the ball squeezed between your knees. Return to the starting position and repeat on the other side. This exercise is great for building strength and stability in the lower body and improving overall body control.
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 chest level.
  • Squat down, bending knees to about 45 degrees while turning trunk to one side.
  • Return to standing and bring ball back to center.
  • Squat down bending knees to about 45 degrees while turning trunk to the other side.
  • Return to standing and bring ball back to center.
  • 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, Rotation
    Type of Action Rotation, Flexion, Extension

    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
  • Enhanced lower body muscle activation
  • Improved hip mobility
  • Increased range of motion in spine
  • Improved posture
  • Reduced risk of injury
  • Targets multiple muscle groups
  • 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 twist on foam roll with ball exercise should be avoided if you have any preexisting injuries or pain in your lower back, hips, or knees. This exercise puts a lot of stress on these areas and can exacerbate any existing issues. It is also not recommended for individuals with balance or stability issues, as the exercise requires a certain level of coordination and control.Additionally, if you are pregnant, it is best to avoid this exercise as it can put strain on the abdominal muscles and potentially harm the baby.If you are unsure about your ability to perform this exercise safely, it is always best to consult with a healthcare professional before attempting it. They can provide guidance and modifications to ensure your safety and prevent any potential injuries.

    • 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. Twisting motion should come from hips.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Hip pain
  • IT band syndrome
  • Piriformis syndrome
  • Muscle imbalances
  • Postural issues
  • Core weakness
  • Knee pain
  • Ankle instability

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    Frequently asked questions

     

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