Trunk twist on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Trunk twist on ball )

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Name of exercise  AROM trunk rotn supine w/ball
Other names of exercise Trunk twist on ball
Description of exercise Trunk twist on ball is a core-strengthening exercise that involves twisting the upper body while balancing on an exercise ball. To perform this exercise, sit on the exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. Place your hands behind your head and engage your core muscles. Twist your upper body to the right, bringing your right elbow towards your left knee. Then twist to the left, bringing your left elbow towards your right knee. This movement targets the obliques, abdominals, and back muscles, helping to improve balance, stability, and overall core strength. It can also be modified by holding a weight or increasing the speed of the twists for a more challenging workout.
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 side on ball.
  • Move legs apart and place on floor.
  • Bend upper knee slightly to provide stability.
  • Place hands behind neck.
  • Twist forward.
  • Twist backward.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Improved balance
  • Strengthened back muscles
  • Toned obliques
  • Improved posture
  • Reduced risk of back pain
  • Enhanced spinal mobility
  • Increased range of motion
  • Improved coordination

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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 trunk twist on ball exercise should be avoided if you have any existing back or spine injuries, as it can put strain on these areas. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have balance issues or are pregnant, it is best to avoid this exercise as it requires stability and could potentially be harmful to the baby. People with osteoporosis or osteopenia should also avoid this exercise, as it can put pressure on the spine and increase the risk of fractures. If you are unsure about whether this exercise is suitable for you, it is always 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)

  • Warm up properly before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Move slowly and in a controlled manner
  • Avoid twisting too far or too quickly
  • Keep your back straight and avoid hunching
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • Lower back pain
  • Osteoporosis
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Degenerative disc disease
  • Fibromyalgia
  • Rheumatoid arthritis
  • Ankylosing spondylitis

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    Frequently asked questions

     

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