Bosu superman exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu superman )

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Name of exercise  AROM lumbar ext w/BOSU (superman)
Other names of exercise Bosu superman
Description of exercise Bosu superman exercise is a core strengthening exercise that targets the lower back, glutes, and hamstrings. It involves lying face down on a Bosu ball with arms and legs extended. From this position, the individual lifts their arms and legs off the ground, engaging the core muscles to maintain balance and stability. This exercise helps improve posture, balance, and overall core strength. It can also be modified by adding resistance bands or weights to increase the difficulty. The Bosu superman exercise is a great addition to any workout routine, as it targets multiple muscle groups and can help prevent lower back pain.
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 stomach over BOSU with legs extended, knees straight, arms overhead, elbows straight.
  • Straighten trunk, lifting legs and arms.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Supination, Abduction

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Enhanced posture
  • Strengthened back muscles
  • Improved coordination
  • Increased hip mobility
  • Improved spinal alignment
  • Increased muscle endurance
  • Improved athletic performance
  • Reduced risk of back pain

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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 superman exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes back pain, spinal injuries, and any issues with balance or coordination. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it puts added strain on the abdominal muscles. Additionally, if you are a beginner or have not yet built up enough core strength, it is best to avoid this exercise as it can be quite challenging and may lead to injury. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises.

    • 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 form and technique
  • Use a stable and properly inflated Bosu ball
  • Engage core muscles throughout the exercise
  • Keep the neck in a neutral position
  • Avoid arching the back excessively
  • Do not hold your breath
  • Start with slow and controlled movements
  • Do not overextend or hyperextend the arms or legs
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Postural imbalances
  • Weak core muscles
  • Spinal disc herniation
  • Spinal stenosis

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    Frequently asked questions

     

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