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

( Ball sidebend )

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Name of exercise  AROM lumbar sidebend w/ball
Other names of exercise Ball sidebend
Description of exercise Ball sidebend exercise is a core strengthening exercise that targets the obliques, lower back, and hip muscles. It involves lying on the side with the feet stacked on top of each other and the upper body supported by an exercise ball. The movement is initiated by lifting the hips off the ground and bending the torso towards the floor, creating a side crunch. This exercise helps improve stability, balance, and posture while also toning and sculpting the waistline. It can be modified by using a lighter or heavier ball or by adding resistance with dumbbells. Ball sidebend is a great addition to any workout routine for a strong and toned core.
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 with upper body supported on ball.
  • Lift hips upward, straightening the trunk.
  • Lower hips and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Strengthened oblique muscles
  • Improved posture
  • Reduced risk of lower back pain
  • Increased range of motion
  • Improved sports performance
  • Improved coordination
  • Increased stability

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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 sidebend exercise should be avoided if you have any existing neck or shoulder injuries, as it can put strain on these areas. It is also not recommended for individuals with osteoporosis or osteopenia, as the twisting motion can increase the risk of fractures. Pregnant women should also avoid this exercise, as it may put pressure on the abdomen. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional. Additionally, if you are new to exercising or have not done this specific exercise before, it is important to start with a lower intensity and gradually increase as you become more comfortable and confident with the movement.

    • 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 properly inflated exercise ball
  • Maintain proper form and posture throughout the exercise
  • Do not hold your breath, remember to breathe
  • Start with a lighter weight or resistance and gradually increase as you progress
  • Keep your core engaged throughout the movement
  • Do not overextend or hyperextend your spine
  • Avoid jerky or sudden movements
  • Stop if you experience any pain or discomfort
  • Consult a professional trainer or doctor if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Scoliosis
  • Lower back pain
  • Herniated disc
  • Sciatica
  • Osteoporosis
  • Spinal stenosis
  • Muscle strain
  • Postural imbalances
  • Neck pain
  • Shoulder pain

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    Frequently asked questions

     

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