Bosu upside down bird dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu upside down bird dog )

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Name of exercise  AROM lumbar flx alt arm leg w/BOSU
Other names of exercise Bosu upside down bird dog
Description of exercise The Bosu upside down bird dog exercise is a core strengthening exercise that targets the muscles in the back, abs, and glutes. It involves balancing on a Bosu ball with your hands and knees on the ground, and then extending one arm and the opposite leg while keeping the body stable. This exercise challenges your balance and stability, as well as your coordination and muscle control. It also helps improve posture and can be modified for different fitness levels by adjusting the height of the Bosu ball or the duration of the exercise. The Bosu upside down bird dog is a great addition to any workout routine for a stronger and more stable 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 back with low back centered on BOSU, arms straight up above chest and legs on floor.
  • Tighten abdominal muscles, lift and straighten left leg while bringing right leg toward chest, and at same time moving right arm overhead and moving left arm to side.
  • Continue by alternating arms and legs.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Shoulder
    Type of Muscles Abdominal, Deltoid, Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Rotation

    Benefits of exercise

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

  • Increased core stability
  • Improved balance
  • Strengthened back muscles
  • Improved posture
  • Increased hip and shoulder stability
  • Improved coordination
  • Enhanced proprioception
  • Increased muscle endurance
  • Improved overall body control
  • Reduced risk of injury

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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 Bosu upside down bird dog exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes injuries to the wrists, shoulders, or back, as well as conditions such as osteoporosis or herniated discs. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on the abdominal muscles. Additionally, if you are new to exercising or have poor balance, it is best to avoid this exercise until you have built up strength and stability in your core and upper body. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper balance and stability on the Bosu ball
  • Keep the core engaged throughout the exercise
  • Avoid arching the back or overarching the neck
  • Move slowly and with control
  • Use a spotter or support if needed
  • Do not hold the position for too long
  • Listen to your body and stop if you feel any pain or discomfort
  • Gradually increase difficulty and do not attempt advanced variations without proper preparation
  • Consult a professional trainer if you are new to the exercise.

    • Helpful in Diseases

  • Low back pain
  • Spinal cord injury
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Osteoporosis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Scoliosis
  • Herniated disc

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    Frequently asked questions

     

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