Ball push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball push up )

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Name of exercise  AROM shld push-up w/ball
Other names of exercise Ball push up
Description of exercise Ball push up is a variation of the traditional push up exercise that involves using a stability ball to increase the difficulty and effectiveness of the exercise. To perform a ball push up, one must place their hands on the ball in a push up position and lower their body until their chest touches the ball, then push back up to the starting position. This exercise targets the chest, arms, and core muscles, as well as improving balance and stability. It can be modified to suit different fitness levels by adjusting the distance between the hands and the ball. Ball push ups are a great addition to any workout routine for building upper body strength and stability.
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
  • Position body on floor with hands on ball, elbows straight as shown.
  • Slowly lower body toward ball and return to starting position.
  • Keep ball steady during the push up.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Cervical, Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination, Circumduction, Extension

    Benefits of exercise

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

  • Builds upper body strength
  • Targets chest, shoulders, and triceps muscles
  • Improves core stability
  • Increases range of motion in shoulder joints
  • Can be modified for different fitness levels
  • Engages stabilizer muscles
  • Can improve posture
  • Can be done anywhere with a ball
  • Can help prevent shoulder injuries
  • Adds variety to traditional push up exercises

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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 Ball push up exercise should be avoided if you have any pre-existing shoulder, wrist, or elbow injuries. It can put excessive strain on these joints and aggravate the injury. Additionally, if you have any back or core issues, this exercise may not be suitable for you as it requires a strong and stable core to maintain proper form. Pregnant women or individuals with high blood pressure should also avoid this exercise as it can increase intra-abdominal pressure. If you are experiencing any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it causes any pain or discomfort.

    • 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
  • Ensure that the ball is stable and not rolling
  • Keep your body in a straight line from head to heels
  • Engage your core muscles to maintain stability
  • Keep your hands shoulder-width apart on the ball
  • Lower yourself slowly and avoid jerky movements
  • Do not let your elbows flare out to the sides
  • Keep your neck in a neutral position
  • Breathe steadily throughout the exercise
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Osteoporosis

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    Frequently asked questions

     

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