Ball forward lunge reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball forward lunge reach )

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Name of exercise  Resist knee forward lunge reach w/Medicine Ball
Other names of exercise Ball forward lunge reach
Description of exercise The ball forward lunge reach exercise is a full-body movement that targets the legs, core, and upper body. To perform this exercise, start by standing with your feet hip-width apart and holding a medicine ball at chest level. Step forward with one leg and lower your body into a lunge position, keeping your front knee at a 90-degree angle. As you lunge, reach the medicine ball forward, extending your arms in front of you. Push off your front foot to return to the starting position and repeat on the other side. This exercise helps improve balance, coordination, and strength, making it a great addition to any workout routine.
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 to chest.
  • Step forward and reach forward with ball.
  • Step back and return ball to chest.
  • Repeat using other leg.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved balance and coordination
  • Increased lower body strength
  • Engages multiple muscle groups
  • Helps with core stability
  • Enhances flexibility
  • Can be modified for different fitness levels
  • Targets glutes, hamstrings, and quads
  • Can be done with or without weights
  • Improves posture
  • Can be incorporated into a full body workout

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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 forward lunge reach exercise should be avoided if you have any injuries or pain in your knees, hips, or back. It is also not recommended for individuals with balance issues or weak core muscles. Pregnant women should avoid this exercise as it puts extra strain on the abdominal muscles. If you have any medical conditions such as high blood pressure or heart problems, it is best to consult with a doctor before attempting this exercise. Additionally, if you are new to exercising or have not performed lunges before, it is important to start with simpler exercises and gradually work your way up to the Ball forward lunge reach to avoid injury.

    • 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
  • Maintain a stable and balanced stance throughout the movement
  • Keep your core engaged and back straight
  • Use a suitable weight of ball for your fitness level
  • Keep your front knee in line with your ankle to avoid injury
  • Avoid locking your knees at the top of the lunge
  • Use controlled and smooth movements, avoid jerking or bouncing
  • Do not let your front knee extend beyond your toes
  • Keep your shoulders relaxed and avoid hunching
  • Consult a fitness professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic pain
  • Muscle weakness
  • Balance disorders
  • Injury rehabilitation
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke recovery

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    Frequently asked questions

     

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