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

( Bosu tilt push up )

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Name of exercise  AROM shld push up tilt w/BOSU
Other names of exercise Bosu tilt push up
Description of exercise Bosu tilt push up is a challenging variation of the traditional push up exercise that targets the chest, arms, shoulders, and core muscles. It involves using a Bosu ball, which is a half-sphere stability training tool, to add an element of instability to the exercise. To perform this exercise, one places their hands on the flat side of the Bosu ball and assumes a push up position. As they lower their body towards the ground, they tilt the Bosu ball to one side, engaging the core muscles to maintain balance. This exercise not only strengthens the upper body muscles but also improves stability, balance, and coordination.
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.
  • Place balls of feet on floor with straight legs and place hands on sides of BOSU as shown.
  • Perform a push up.
  • Keep arms straight, tilt BOSU to side, back to level, down to other side, and back to level.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Flexion, Abduction, Supination, Elevation

    Benefits of exercise

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

  • Improved core stability
  • Increased upper body strength
  • Engages stabilizer muscles
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Targets multiple muscle groups
  • Improves shoulder mobility
  • Builds chest and shoulder endurance
  • Can be used for rehabilitation
  • Increases overall body awareness

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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 tilt push up exercise should be avoided if you have any pre-existing shoulder, wrist, or elbow injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It should also be avoided if you have any balance or stability issues, as the Bosu ball adds an element of instability to the exercise. Pregnant women should also avoid this exercise due to the risk of falling and injuring themselves or the baby. If you are a beginner or have not yet mastered the traditional push up, it is best to avoid this exercise until you have built up enough strength and stability to perform it safely.

    • Precautions

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

  • Use a stable and level surface for the Bosu ball
  • Place the Bosu ball with the flat side down
  • Ensure proper hand placement on the Bosu ball
  • Keep your core engaged throughout the exercise
  • Avoid locking your elbows
  • Start with a low number of repetitions and gradually increase
  • Keep your body in a straight line from head to heels
  • Avoid arching your back
  • Use controlled and slow movements
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • obesity
  • arthritis
  • osteoporosis
  • heart disease
  • diabetes
  • high blood pressure
  • asthma
  • chronic obstructive pulmonary disease (COPD)
  • fibromyalgia
  • multiple sclerosis (MS)
  • Parkinson’s disease
  • stroke
  • post-surgery rehabilitation
  • balance and coordination issues
  • muscle imbalances
  • lower back pain
  • shoulder injuries
  • rotator cuff injuries
  • posture problems

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    Frequently asked questions

     

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