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

( Ball table roll )

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Name of exercise  AROM shld flx/add sit w/ball
Other names of exercise Ball table roll
Description of exercise Ball table roll exercise is a simple and effective workout that targets the core muscles, especially the abdominals and obliques. To perform this exercise, you will need an exercise ball and a stable surface, such as a table or bench. Start by placing your feet on the ball and your hands on the ground, with your body in a plank position. Then, use your core muscles to roll the ball towards your chest while keeping your back straight. Hold for a few seconds before rolling the ball back to the starting position. This exercise helps improve balance, stability, and overall core strength.
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
  • Sit at table with hand in front on small ball.
  • Roll ball away from chest, then towards other shoulder.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Deltoid, Biceps, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Dorsiflexion, Eversion, Flexion, Supination, Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened leg muscles
  • Improved posture
  • Increased cardiovascular endurance
  • Improved agility
  • Increased flexibility
  • Reduced risk of injury
  • Improved overall fitness level

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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 table roll exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by the movement. This includes any injuries to the neck, back, shoulders, or wrists. It is also not recommended for pregnant women, individuals with osteoporosis, or those with balance issues. If you experience any pain or discomfort during the exercise, it should be stopped immediately. It is important to consult with a doctor or physical therapist before attempting this exercise to ensure it is safe for your specific situation. Additionally, if you are new to this exercise, it is important to start slowly and gradually increase the difficulty to avoid injury.

    • 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 proper-sized exercise ball
  • Keep your core engaged throughout the exercise
  • Maintain a neutral spine position
  • Keep your shoulders relaxed
  • Use slow and controlled movements
  • Avoid overextending your neck
  • Keep your feet firmly planted on the ground
  • Do not hold your breath
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica
  • scoliosis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • spinal cord injury
  • muscular dystrophy
  • cerebral palsy
  • balance disorders

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    Frequently asked questions

     

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