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

( Pulley in cross on ball )

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Name of exercise  Resist shld horiz add on Ball w/pulley
Other names of exercise Pulley in cross on ball
Description of exercise The pulley in cross on ball exercise is a full-body workout that utilizes a fitness ball and a pulley system. The exercise involves lying on the ball with your feet planted firmly on the ground and holding onto the pulley handles with your arms crossed over your chest. From this position, you use your core muscles to stabilize your body as you pull the pulley handles towards your chest, engaging your upper back and arm muscles. This exercise not only strengthens and tones your upper body, but also challenges your balance and stability, making it a great addition to any workout routine. It can also be modified to target specific muscle groups by changing the angle of the pulley.
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 pulley to secure object at shoulder level.
  • Sit on ball with proper low back posture.
  • Arm should be out in front, elbow straight.
  • Grasp handle and pull inward as shown.
  • Hold relax and repeat.
  • Repeat sets with other arm as well.

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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 Flexion, Adduction, Circumduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Targeted muscle activation
  • Versatile exercise options
  • Low impact on joints
  • Can be modified for different fitness levels
  • Engages multiple muscle groups
  • Can be used for rehabilitation purposes
  • Enhances coordination and control
  • Can be done at home or in a gym setting

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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 pulley in cross on ball exercise should be avoided if you have any pre-existing shoulder or neck injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. Additionally, if you have any balance or stability issues, this exercise may not be suitable for you as it requires standing on a ball while performing the movement. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it can put too much pressure on the abdominal muscles. If you are unsure about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Use a stable and sturdy exercise ball
  • Make sure the pulley is securely attached to the ball
  • Check the weight capacity of the pulley and do not exceed it
  • Keep the exercise area clear of any obstacles or hazards
  • Warm up properly before starting the exercise
  • Maintain proper posture and alignment throughout the exercise
  • Use slow and controlled movements
  • Do not jerk or swing the pulley
  • Keep a firm grip on the handles at all times
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • 1Hand osteoarthritis
  • 1
  • Thumb arthritis
  • 1
  • De Quervain’s tenosynovitis
  • 1
  • Trigger finger
  • 1
  • Hip bursitis
  • 1
  • Hip osteoarthritis
  • 1
  • IT band syndrome
  • 1
  • Patellofemoral pain syndrome
  • 1
  • ACL injuries
  • 20. Ankle sprains.

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    Frequently asked questions

     

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