Ball ankle half chop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball ankle half chop )

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Name of exercise  Resist shld diag ankle/shld bil w/Medicine Ball
Other names of exercise Ball ankle half chop
Description of exercise The ball ankle half chop exercise is a dynamic movement that targets the muscles in the lower body, specifically the ankles, calves, and thighs. It involves standing on one leg with the other leg resting on a stability ball. The exerciser then performs a chopping motion, bringing the ball towards the opposite hip while maintaining balance and stability. This exercise helps to improve ankle stability, strengthen the muscles in the lower body, and improve overall balance and coordination. It can also be modified to increase or decrease the difficulty level, making it suitable for people of all fitness levels. Regularly incorporating this exercise into a workout routine can lead to stronger and more stable ankles, which can prevent injuries and improve athletic performance.
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 ball to side of ankle allowing trunk to bend forward and diagonal.
  • Move ball upward and over opposite shoulder, straightening at trunk.
  • Lower and repeat.
  • Perform series starting at other ankle and raising up and over opposite shoulder.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder
    Type of Muscles Pectoral , Abdominal, Back, Deltoid, Biceps
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion, Diagonal
    Type of Action Dorsiflexion, Inversion, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened ankle muscles
  • Increased ankle flexibility
  • Better coordination and body awareness
  • Reduced risk of ankle injuries
  • Improved sports performance
  • Enhanced range of motion in ankle joint
  • Increased ankle stability during weight bearing activities
  • Improved foot and ankle alignment
  • Reduced pain and discomfort in ankle joint

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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 ankle half chop exercise should be avoided in certain situations to prevent injury and discomfort. This exercise involves using a stability ball to perform a chopping motion with one leg, which can put strain on the ankle joint. It should be avoided if you have a history of ankle injuries or instability, as it could aggravate these conditions. Additionally, if you have any current ankle pain or inflammation, it is best to avoid this exercise until the issue has resolved. Pregnant women and individuals with balance or coordination issues should also avoid this exercise as it could increase the risk of falls. It is important to listen to your body and consult with a healthcare professional before attempting this exercise to ensure it is safe for you.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting the exercise
  • Keep the ball stable and secure
  • Maintain good posture throughout the exercise
  • Avoid overextending the ankle joint
  • Use controlled and fluid movements
  • Start with a light weight and gradually increase as needed
  • Keep the core engaged to support the lower back
  • Do not lock the knees
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Ankle sprains
  • Achilles tendonitis
  • Plantar fasciitis
  • Posterior tibial tendon dysfunction
  • Ankle osteoarthritis
  • Peroneal tendonitis
  • Ankle instability
  • Foot and ankle fractures
  • Tarsal tunnel syndrome
  • Metatarsalgia.

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    Frequently asked questions

     

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