Bosu reach and flex exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu reach and flex )

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Name of exercise  AROM lumbar flx same side arm leg w/BOSU
Other names of exercise Bosu reach and flex
Description of exercise The Bosu reach and flex exercise is a dynamic movement that targets multiple muscle groups in the body. It involves standing on a Bosu ball, a half-sphere stability trainer, with one foot while reaching up and forward with the opposite arm. As the arm reaches forward, the leg on the Bosu ball extends back, creating a diagonal line from the hand to the foot. This exercise challenges the core muscles for stability and balance while also engaging the glutes, hamstrings, and upper back muscles. It can help improve posture, coordination, and overall strength in the body. Variations of this exercise can also incorporate weights or resistance bands for added difficulty.
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 left arm overhead and moving right arm to side.
  • Continue alternating arms and legs.

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    Video Tutorial

    https://www.youtube.com/watch?v=Is47cg8Fp6M%26pp=ygUMI3N1cGVyYm9zdW1p

     

    Body Part Abdominal
    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 Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced stability
  • Improved coordination
  • Increased flexibility
  • Strengthened lower body muscles
  • Improved posture
  • Increased range of motion
  • Improved joint mobility
  • 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 reach and flex exercise should be avoided if you have any pre-existing injuries or pain in your shoulders, back, or hips. This exercise requires a significant amount of balance and stability, so it may not be suitable for individuals with balance issues or vertigo. It is also not recommended for pregnant women or those who have recently undergone surgery. If you have any concerns or doubts about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it. Additionally, if you experience any discomfort or pain while performing this exercise, stop immediately and seek medical advice.

    • 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
  • Ensure proper form and technique
  • Use a stable and level surface for the Bosu ball
  • Start with a lower intensity and gradually increase difficulty
  • Keep core engaged throughout the exercise
  • Use a spotter or trainer for support and guidance
  • Avoid sudden or jerky movements
  • Do not hold your breath while performing the exercise
  • Wear proper footwear for better stability
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Lower back pain
  • Balance and coordination issues
  • Postural imbalances
  • Ankle and knee injuries
  • Shoulder injuries
  • Core instability
  • Muscle imbalances
  • General weakness or lack of flexibility.

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    Frequently asked questions

     

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