Elastic arm in cross on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic arm in cross on ball )

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Name of exercise  Resist shld horiz add on Ball w/elastic
Other names of exercise Elastic arm in cross on ball
Description of exercise The elastic arm in cross on ball exercise is a challenging workout that targets the arms, shoulders, and core muscles. It involves using an exercise ball and resistance bands to create tension and resistance in the arms. To perform this exercise, one must sit on the exercise ball with the feet planted firmly on the ground and the resistance bands held in each hand. The arms are then crossed in front of the body, with the resistance bands stretched out and the elbows slightly bent. From this position, the arms are extended out to the sides to create tension in the bands, and then brought back to the starting position. This exercise helps to improve upper body strength, stability, and coordination.
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
  • Attach elastic to secure object at shoulder level.
  • Sit on ball with proper low back posture.
  • Arm should be out in front, elbow straight.
  • Grasp elastic and pull inward as shown.
  • Hold relax and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=EzxYTsfuB6c%26pp=ygUJI2pvZ2FicmFk

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Pectoral , Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Horizontal Adduction
    Type of Action Abduction, Circumduction, Extension, Plantarflexion, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened upper body
  • Engaged core muscles
  • Improved balance and stability
  • Enhanced coordination
  • Increased muscle endurance
  • Reduced risk of injury
  • Can be done anywhere with minimal equipment
  • Can be modified for different 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 Elastic arm in cross on ball exercise should be avoided if you have any shoulder or neck injuries or pain. This exercise puts a lot of strain on these areas and can worsen existing injuries. It should also be avoided if you have any balance or coordination issues, as it requires a stable and controlled movement. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or aggravate existing conditions.

    • Precautions

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

  • Ensure the ball is properly inflated and stable
  • Use a mat or soft surface to prevent injury
  • Keep the arms and shoulders relaxed
  • Engage the core muscles for stability
  • Start with small movements and gradually increase intensity
  • Avoid overstretching or bouncing on the ball
  • Maintain proper posture throughout the exercise
  • Breathe deeply and evenly
  • Stop immediately if you feel pain or discomfort
  • Consult a professional trainer for proper form and technique.

    • Helpful in Diseases

  • Arthritis
  • Tendinitis
  • Frozen shoulder
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder bursitis
  • Shoulder instability

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    Frequently asked questions

     

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