Ball diagonal step back reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball diagonal step back reach )

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Name of exercise  Resist knee reverse diagonal lunge reach w/Medicine Ball
Other names of exercise Ball diagonal step back reach
Description of exercise The Ball Diagonal Step Back Reach exercise is a full-body movement that targets the core, shoulders, and legs. It involves stepping back with one leg while reaching diagonally across the body with the opposite arm to touch the ground. This exercise requires balance, coordination, and stability, making it a great functional movement for athletes and everyday individuals. It can be done with a stability ball or without, and can be modified to suit different fitness levels. The Ball Diagonal Step Back Reach helps improve overall body strength and stability, as well as enhancing flexibility and range of motion. It is a challenging yet effective exercise for building a strong and functional body.
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
  • Hold medicine ball at chest.
  • Step back diagonally and reach forward with ball and step back up, bringing ball back to chest.
  • Step back with other leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Hip, Knee, Ankle & Foot, Entire Body
    Type of Muscles Pectoral , Gluteal, Deltoid, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction, Diagonal
    Type of Action Extension, Circumduction, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Enhanced coordination
  • Improved posture
  • Increased lower body strength
  • Improved agility
  • Increased upper body strength
  • Improved body awareness
  • Improved overall fitness level

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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 Ball diagonal step back reach exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or shoulders. This exercise puts a lot of strain on these areas and could aggravate any existing issues. It should also be avoided if you have poor balance or stability, as it requires you to stand on one leg while reaching with the other. Additionally, if you are pregnant or have any conditions that may affect your balance, it is best to avoid this exercise. It is always important to consult with a healthcare professional before starting any new exercise routine, and to listen to your body and stop if you experience any discomfort or pain.

    • 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
  • Use a stable and secure ball
  • Maintain proper form throughout the exercise
  • Engage core muscles to stabilize the body
  • Keep the back straight and avoid arching
  • Use a slow and controlled movement
  • Do not overextend the reach
  • Avoid jerky or sudden movements
  • Breathe properly and consistently
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Balance disorders
  • Muscle imbalances
  • Back pain
  • Knee pain
  • Ankle pain
  • Hip pain
  • Poor posture
  • Neurological disorders

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    Frequently asked questions

     

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