Windshield wiper on foam roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Windshield wiper on foam roll )

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Name of exercise  AROM shld ER/IR alt supine w/roll
Other names of exercise Windshield wiper on foam roll
Description of exercise The windshield wiper on foam roll 2 exercise is a core strengthening and stability exercise that involves lying on your back on a foam roll with your arms extended out to the side. From this position, you will rotate your legs side to side, mimicking the motion of a windshield wiper. This movement engages the muscles in your core, including your obliques, transverse abdominis, and lower back muscles, to maintain balance and control throughout the exercise. It also helps to improve mobility and flexibility in the hips and spine. This exercise can be modified for different fitness levels by adjusting the angle of the legs and the size of the foam roll.
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
  • Lie on back on roll, arms slightly out from sides.
  • Bend right elbow to about 120 degrees.
  • Bend left elbow to 45 degrees.
  • Rotate right arm out and left arm in.
  • Continue alternating arms.
  • Repeat sets with left elbow at 120 and right elbow at 45.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Circumduction, Reposition

    Benefits of exercise

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

  • Improved grip strength
  • Increased core stability
  • Enhanced balance and coordination
  • Improved shoulder mobility
  • Strengthened upper body muscles
  • Improved posture
  • Increased muscle endurance
  • Improved joint flexibility
  • Enhanced body awareness
  • 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

  • It is best to avoid doing the windshield wiper exercise on a foam roll if you have any existing injuries or pain in your lower back, hips, or neck. This exercise can put strain on these areas and may exacerbate any existing issues. It is also important to avoid this exercise if you have limited range of motion in your hips or lower back, as it requires a significant amount of mobility. If you are pregnant, it is best to avoid this exercise as it can put pressure on the abdomen and pelvic floor. Additionally, if you are new to foam rolling or have not built up enough core strength, it is recommended to avoid this exercise until you have developed proper form and technique.

    • Precautions

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

  • Wear proper workout attire
  • Make sure the foam roll is secure
  • Start with a light foam roll
  • Keep your core engaged
  • Use controlled movements
  • Do not overextend your arms
  • Avoid jerky or sudden movements
  • Keep your head and neck in a neutral position
  • Breathe regularly throughout the exercise
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tendinitis
  • Arthritis
  • Tennis elbow
  • Bursitis
  • Rotator cuff injury
  • Frozen shoulder
  • Golfers elbow
  • Repetitive strain injury
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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