Double arm raise on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double arm raise on ball )

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Name of exercise  AROM lumbar bil arm prone on Ball
Other names of exercise Double arm raise on ball
Description of exercise The double arm raise on ball exercise is a challenging full-body workout that combines balance, strength, and core stability. It involves lying face down on an exercise ball with your arms and legs extended, then lifting your arms and legs off the ground simultaneously while maintaining balance on the ball. This exercise targets the muscles in your back, shoulders, arms, and core, helping to improve posture and upper body strength. It also engages your glutes and hamstrings, making it a great exercise for toning and strengthening the entire body. The instability of the exercise ball adds an extra level of difficulty, making it a great choice for those looking to challenge themselves and improve their overall fitness.
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 face down over ball as shown.
  • Raise both arms up, keeping elbows straight.
  • Hold, lower and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=5tg9cCpkG-g%26t=267s

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased core strength
  • Better posture
  • Improved balance
  • Strengthened upper back muscles
  • Increased range of motion
  • Improved coordination
  • Engaged deep abdominal muscles
  • Improved overall body control
  • Increased muscle endurance

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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 double arm raise on ball exercise should be avoided if you have any existing shoulder or neck injuries or pain. This exercise puts a lot of strain on the shoulders and neck, and could aggravate any existing issues. It is also not recommended for those with balance issues, as performing this exercise on a ball requires a certain level of stability and coordination. Pregnant women should also avoid this exercise, as it could put too much pressure on the abdomen. If you are new to exercising or have not used an exercise ball before, it is best to start with simpler exercises and gradually work your way up to the double arm raise on ball.

    • Precautions

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

  • Maintain proper back posture, do not allow hips to twist.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injuries
  • Stroke
  • Chronic obstructive pulmonary disease (COPD)
  • Chronic fatigue syndrome
  • Muscular dystrophy.

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    Frequently asked questions

     

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