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

( Side stretch on ball )

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Name of exercise  Stretch lumbar sidebend kneel w/ball
Other names of exercise Side stretch on ball
Description of exercise Side stretch on ball is an effective exercise that targets the oblique muscles and helps improve overall core strength and stability. To perform this exercise, sit on a stability ball with your feet firmly planted on the ground and your arms extended overhead. Slowly lean to one side, keeping your core engaged and your hips stable. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise not only strengthens the obliques, but also improves balance and coordination. It can be modified for different fitness levels by adjusting the size and firmness of the stability ball. Regular practice of side stretch on ball can lead to a stronger and more toned midsection.
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
  • Half kneel next to ball as shown.
  • Lie with side on ball and opposite arm over head..
  • Keep legs apart with knees slightly bent for stability.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Stronger core
  • Increased range of motion
  • Better balance
  • Improved posture
  • Strengthened back muscles
  • Reduced risk of injury
  • Improved coordination
  • Increased blood flow
  • Improved overall fitness

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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

  • Side stretch on ball is a great exercise for improving flexibility and strengthening the core muscles. However, there are certain situations in which this exercise should be avoided to prevent injury or exacerbation of existing conditions. Firstly, individuals with a history of back problems such as herniated discs or sciatica should avoid this exercise as it puts pressure on the spine and can aggravate these conditions. Pregnant women should also avoid this exercise as it can strain the abdominal muscles and potentially harm the developing baby. Additionally, individuals with balance issues or those who are prone to falls should avoid this exercise as it requires good balance and stability on the ball. People with shoulder or neck injuries should also avoid this exercise as it involves reaching overhead and can put strain on these areas. If you are unsure about whether or not this exercise is suitable for you, it is best to consult with a healthcare professional before attempting it. It is important to always listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • For more stretch, push shoulder and hip against the ball.

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Sciatica
  • Spinal stenosis
  • Herniated disc
  • Arthritis
  • Fibromyalgia
  • Osteoporosis
  • Muscle strain
  • Tension headaches
  • Neck pain
  • Shoulder pain
  • Thoracic outlet syndrome
  • Rotator cuff injury

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    Frequently asked questions

     

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