Ball agility trunk circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball agility trunk circles )

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Name of exercise  Resist trunk circle w/Medicine Ball
Other names of exercise Ball agility trunk circles
Description of exercise Ball agility trunk circles exercise is a dynamic movement that involves using a stability ball to improve core strength, balance, and coordination. To perform this exercise, one must sit on a stability ball with feet firmly planted on the ground. Then, while maintaining a stable base, the individual must rotate their upper body in a circular motion, keeping the core engaged and the spine in a neutral position. This exercise challenges the muscles of the core, including the abdominals, obliques, and back muscles, while also improving flexibility and range of motion in the spine. It is a great exercise for athletes and individuals looking to improve their overall body control and stability.
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
  • Stand on one leg.
  • Hold ball in front.
  • Use one hand and pass ball behind back, grab it with other hand and bring it around to front.
  • Repeat standing on other leg.

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    Video Tutorial

     

    Body Part Chest, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Pectoral , Deltoid, Biceps, Triceps, Forearm, Quadriceps, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Adduction, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Circumduction, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved coordination
  • Increased core strength
  • Better balance
  • Enhanced flexibility
  • Improved posture
  • Increased range of motion
  • Improved sports performance
  • Reduced risk of injury
  • Improved body awareness
  • Increased stability

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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 agility trunk circles exercise should be avoided if you have any pre-existing back or neck injuries, as it puts strain on these areas. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the pelvic floor muscles. If you experience dizziness or vertigo, this exercise should also be avoided as it involves rapid movements and could worsen these symptoms. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • 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 properly inflated exercise ball
  • Maintain proper posture throughout the exercise
  • Engage your core muscles to stabilize your body
  • Start with small circles and gradually increase the size
  • Keep your movements controlled and smooth
  • Avoid jerky or sudden movements
  • Do not overextend your range of motion
  • Listen to your body and stop if you feel any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • knee pain
  • ankle sprains
  • shin splints
  • plantar fasciitis
  • ACL injuries
  • hamstring strains
  • hip bursitis
  • sciatica
  • lower back pain
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injuries
  • post-surgical rehabilitation
  • balance disorders
  • gait abnormalities

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    Frequently asked questions

     

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