Bosu kneeling tilt push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu kneeling tilt push up )

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Name of exercise  AROM shld push up kneeling tilt w/BOSU
Other names of exercise Bosu kneeling tilt push up
Description of exercise The Bosu kneeling tilt push up exercise is a variation of the traditional push up that utilizes a Bosu ball to increase the challenge and effectiveness of the movement. To perform this exercise, start by placing the Bosu ball on the ground with the rounded side facing up. Kneel on the floor with your hands on the outer edges of the Bosu and your arms extended. From this starting position, lower your chest towards the Bosu by bending your elbows, keeping your core engaged and back straight. Push back up to the starting position, making sure to maintain control and stability on the Bosu. This exercise targets the chest, shoulders, triceps, and core muscles, making it a great full-body workout.
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 BOSU domed side down.
  • Kneel and place hands on sides of BOSU as shown.
  • Perform a push up.
  • Keeping arms straight, tilt BOSU down to left, back up and down to right and back to level.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Flexion, Supination, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body strength
  • Enhanced balance
  • Better posture
  • Increased shoulder stability
  • Improved muscle coordination
  • Enhanced range of motion
  • Increased joint stability
  • Improved overall body stability
  • Better body control

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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 kneeling tilt push up exercise should be avoided if you have any pre-existing shoulder or wrist injuries. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. It should also be avoided if you are pregnant or have recently given birth, as it can put too much pressure on the abdominal muscles. If you have any balance or coordination issues, this exercise may also be too challenging and should be avoided. Additionally, if you are new to exercise or have not built up enough strength in your arms and core, it is best to avoid this exercise until you have built up enough strength and stability.

    • 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 alignment throughout the exercise
  • Place the Bosu ball on a stable surface to prevent it from moving
  • Keep your core engaged and maintain a neutral spine
  • Use a spotter or have someone supervise you
  • Do not lock your elbows at the top of the push up
  • Avoid arching your back or sagging your hips
  • Start with a lower number of reps and gradually increase as you build strength
  • Listen to your body and stop if you experience any pain or discomfort
  • Breathe properly and exhale as you push up.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Thoracic outlet syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Wrist pain
  • Carpal tunnel syndrome
  • Osteoporosis
  • Arthritis
  • Postural imbalances

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    Frequently asked questions

     

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