Leg extend bridge on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg extend bridge on ball )

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Name of exercise  AROM lumbar alt leg supine on Ball
Other names of exercise Leg extend bridge on ball
Description of exercise The leg extend bridge on ball exercise is a challenging variation of the traditional bridge exercise, which targets the glutes, hamstrings, and core muscles. To perform this exercise, you will need a stability ball. Start by lying on your back with your feet on top of the ball, knees bent at a 90-degree angle. Engage your core and lift your hips off the ground, creating a straight line from your shoulders to your knees. Then, slowly extend one leg out straight, keeping your hips lifted and stable. Hold for a few seconds, then return to the starting position and repeat on the other leg. This exercise helps improve balance, stability, and overall lower body strength.
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 up over ball as shown.
  • Straighten leg.
  • Hold, lower and repeat with other leg.

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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 High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved core stability
  • Increased hip mobility
  • Strengthened glutes
  • Improved posture
  • Enhanced balance
  • Increased lower body strength
  • Improved athletic performance
  • Reduced risk of injury
  • Improved coordination
  • Increased range of motion

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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 leg extend bridge on ball exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. It also should not be performed if you have any balance issues or if you are pregnant. If you have any pre-existing medical conditions such as osteoporosis or arthritis, it is important to consult with a doctor before attempting this exercise. Additionally, if you are new to exercising or have not built up enough core strength, it is best to start with simpler exercises before attempting the leg extend bridge on ball. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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

  • Arthritis
  • Osteoporosis
  • Hip pain
  • Back pain
  • Sciatica
  • Knee pain
  • Muscle imbalances
  • Balance and stability issues
  • Post-surgical rehabilitation
  • Sports injuries

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    Frequently asked questions

     

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