Wobble board shoulder twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wobble board shoulder twist )

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Name of exercise  AROM shld rotn w/wobble board
Other names of exercise Wobble board shoulder twist
Description of exercise The wobble board shoulder twist exercise is a dynamic exercise that helps to improve shoulder stability and mobility. It involves standing on a wobble board with your feet shoulder-width apart and rotating your shoulders in a controlled manner while maintaining balance on the board. This exercise targets the muscles in the shoulders, including the rotator cuff muscles, and also engages the core muscles for balance and stability. It can be beneficial for athletes and individuals looking to improve their shoulder strength and mobility, as well as for rehabilitation purposes. The wobble board shoulder twist exercise can be modified by using lighter weights or increasing the speed of the rotation 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
  • Position body on floor with hands on wobble board, elbows straight as shown.
  • Slowly rotate board from side to side, and return to starting position.
  • Keep board level during the rotation.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Circumduction, Extension, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased core strength
  • Enhanced balance and stability
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent shoulder injuries
  • Improves posture
  • Increases coordination
  • Targets hard-to-reach muscles
  • Can be used for rehabilitation purposes

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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 Wobble board shoulder twist exercise should be avoided if you have any existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can aggravate any existing conditions. It is also not recommended for individuals with weak or unstable shoulders as it requires a significant amount of strength and stability to perform correctly. Additionally, if you have any balance issues or are prone to falls, it is best to avoid this exercise as it involves standing on an unstable surface. It is always important to listen to your body and consult with a medical professional before attempting any new exercises, especially if you have any pre-existing conditions.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a stable and non-slip wobble board
  • Keep the feet shoulder-width apart on the board
  • Engage the core muscles to maintain balance
  • Start with small and controlled movements
  • Keep the shoulders relaxed throughout the exercise
  • Avoid arching the back or overextending the arms
  • Do not twist the shoulders too far or too quickly
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder strain or sprain

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    Frequently asked questions

     

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