Ball wall VMO squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball wall VMO squat )

View Report

–

Name of exercise  AROM knee wall slide VMO bil full w/Ball
Other names of exercise Ball wall VMO squat
Description of exercise Ball wall VMO squat exercise is a lower body strengthening exercise that targets the vastus medialis oblique (VMO) muscle, which is located on the inner side of the thigh. This exercise requires a stability ball and a wall for support. To perform the exercise, one must stand with their back against the wall and place the ball between their lower back and the wall. Then, they must squat down, keeping their weight on their heels and their knees aligned with their toes. This movement engages the VMO muscle, helping to improve knee stability and prevent injuries. It also works the glutes, hamstrings, and quadriceps, making it a great overall lower body exercise.
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
  • Place ball between back and wall.
  • Place small ball between knees and squeeze
  • Slowly bend knees to 90 degrees.
  • Hold for 5 seconds, and return to standing position.
  • Repeat.

    • –

    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved knee stability
  • Increased quad strength
  • Better balance
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved muscle coordination
  • Increased range of motion
  • Improved muscle endurance
  • Reduced knee pain
  • Improved muscle symmetry

    •  

    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 wall VMO squat exercise should be avoided if you have any knee injuries or pain, as it puts pressure on the knee joint. It should also be avoided if you have any hip or lower back issues, as it requires stability and strength in those areas. Additionally, individuals with balance issues or those who are pregnant should avoid this exercise as it involves standing on one leg and can increase the risk of falling. If you experience any discomfort or pain while performing the exercise, it is important to stop and consult with a healthcare professional before continuing. It is also recommended to avoid this exercise if you are new to fitness or have not yet developed proper form and technique.

    • Precautions

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

  • Maintain proper low back posture.

    • Helpful in Diseases

  • patellofemoral pain syndrome
  • knee osteoarthritis
  • patellar tendinopathy
  • IT band syndrome
  • patellar instability
  • quadriceps strain

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleside single wall squat exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleFace down arm lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR