Kneeling inward wall throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling inward wall throw )

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Name of exercise  Resist shld IR throw kneel w/arm abd w/Medicine Ball
Other names of exercise Kneeling inward wall throw
Description of exercise Kneeling inward wall throw is a dynamic upper body exercise that targets the chest, shoulders, and arms. To perform this exercise, start by kneeling on the ground facing a wall with your arms extended in front of you. Your palms should be facing the wall and your hands should be shoulder-width apart. From this starting position, explosively push your hands into the wall, bringing your elbows towards your body and squeezing your chest muscles. As you push, your body should move away from the wall, and then slowly return to the starting position. This exercise helps to strengthen the chest and shoulders while also improving explosiveness and power in the upper body. It can be modified by using a resistance band or medicine ball for added difficulty.
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
  • Kneel facing wall.
  • Hold ball in right hand with arm out to side at 90 degrees. Elbow should be at 90 degrees as shown.
  • Rotate arm inward, throwing ball at wall.
  • Catch ball as it bounces back.
  • Repeat.
  • Repeat series with left arm.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Increased core strength
  • Better balance and stability
  • Enhanced coordination
  • Improved posture
  • Strengthened back muscles
  • Increased upper body strength
  • Improved overall body control
  • Increased flexibility
  • Better body awareness

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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 kneeling inward wall throw exercise is not suitable for everyone and should be avoided in certain situations. This exercise involves kneeling on the ground and throwing a medicine ball against a wall, which can put strain on the knees, back, and shoulders. It is important to avoid this exercise if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes knee, back, or shoulder pain, as well as any recent surgeries or injuries. Additionally, if you are pregnant or have a history of high blood pressure or heart problems, it is best to avoid this exercise. It is always important to listen to your body and consult with a doctor or certified trainer before attempting any new exercises.

    • Precautions

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

  • Warm up properly before beginning the exercise
  • Use a soft mat or padding to protect your knees
  • Maintain proper form and alignment throughout the exercise
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Keep your core engaged to support your spine
  • Avoid locking your knees or hyperextending them
  • Use a wall with enough space to safely perform the exercise
  • Keep your arms and shoulders relaxed to prevent strain
  • Do not let the weight pull you down, control the movement
  • Consult a professional if you have any pre-existing knee injuries or pain.

    • Helpful in Diseases

  • Rotator cuff tear
  • Shoulder impingement
  • Tennis elbow
  • Frozen shoulder

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    Frequently asked questions

     

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