Medicine ball side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball side to side )

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Name of exercise  Resist shld horiz abd/add w/Medicine Ball
Other names of exercise Medicine ball side to side
Description of exercise The medicine ball side to side exercise is a dynamic movement that targets the core, arms, and shoulders. It involves standing with feet shoulder-width apart and holding a medicine ball at chest level. From this position, the person twists their torso to one side while simultaneously bringing the medicine ball to that side. Then, they twist to the other side, bringing the ball with them. This exercise can be done for a specific number of repetitions or for a set amount of time. It helps to improve core stability, rotational strength, and coordination. It can also be modified by adding a squat or lunge to increase the difficulty and engage the lower 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 in front of body at shoulder level.
  • Move ball side to side.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Biceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced coordination
  • Improved balance
  • Strengthened oblique muscles
  • Increased range of motion
  • Improved sports performance
  • Enhanced functional movements
  • Increased calorie burn
  • Improved overall fitness

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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

  • Medicine ball side to side exercise is a great way to improve core strength and stability, as well as work on rotational movements. However, there are certain situations when this exercise should be avoided.Injuries: If you have any current injuries, especially in the back, shoulders, or core, it is best to avoid this exercise. The rotational movement can put strain on these areas and worsen the injury.
  • Lack of proper form: This exercise requires proper form and technique to be effective and safe. If you are new to this exercise or have trouble maintaining proper form, it is best to avoid it until you have built up enough strength and stability.
  • Pregnant women: Pregnant women should avoid this exercise, as it can put pressure on the abdomen and pelvic floor muscles, which can be harmful during pregnancy.
  • Dizziness or vertigo: The rotational movement of this exercise can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.
  • Unstable surface: Performing this exercise on an unstable surface, such as a balance board or Bosu ball, can increase the risk of injury. It is best to stick to a stable surface when doing this exercise.In summary, if you have any injuries or conditions that may be aggravated by this exercise, lack proper form, are pregnant, experience dizziness or vertigo, or are using an unstable surface, it is best to avoid the medicine ball side to side exercise. Always consult with a healthcare professional before starting any new exercise routine.

    • 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 medicine ball that is appropriate for your strength and fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Avoid jerky or sudden movements
  • Keep your feet shoulder-width apart
  • Do not arch your back or strain your neck
  • Breathe consistently and do not hold your breath
  • Start with a low weight and gradually increase as your strength improves
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Osteoporosis
  • Arthritis
  • Chronic pain
  • High blood pressure
  • Metabolic syndrome
  • Depression
  • Anxiety
  • Cancer

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    Frequently asked questions

     

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