Half kneel inward partner throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half kneel inward partner throw )

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Name of exercise  Resist shld IR partner throw half kneel w/Medicine Ball
Other names of exercise Half kneel inward partner throw
Description of exercise Half kneel inward partner throw is a dynamic and challenging exercise that involves two partners facing each other in a half kneeling position. The partner who is throwing the ball stands behind their partner and throws the ball towards their partner’s midsection. The receiving partner then catches the ball and throws it back to their partner. This exercise helps to improve coordination, balance, and core stability. It also targets the muscles in the shoulders, arms, and core. The inward direction of the throw adds an extra challenge, requiring both partners to engage their core muscles to maintain their balance. This exercise can be modified for different fitness levels by using different weights or adjusting the distance between partners.
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
  • Half kneel facing partner.
  • Hold ball in hand with arm out to side at 90 degrees. Elbow should be at 90 degrees as shown.
  • Rotate arm inward, throwing ball to partner.
  • Catch ball as partner throws ball back.
  • Repeat.
  • Repeat series with other 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 Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Dorsiflexion, Eversion, Flexion, Supination, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Enhanced coordination and motor control
  • Strengthened hip and glute muscles
  • Improved shoulder mobility and flexibility
  • Increased power and explosiveness
  • Improved posture and body alignment
  • Enhanced proprioception and body awareness
  • Can be adapted for different fitness levels
  • Fun and engaging partner 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 half kneel inward partner throw exercise should be avoided if you have any pre-existing knee, back, or shoulder injuries. It also may not be suitable for individuals with balance or coordination issues. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put strain on the pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. It is important to always listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • 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
  • Ensure proper form and technique
  • Use a partner who is of similar size and strength
  • Communicate clearly with your partner before starting the exercise
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Use a soft surface to land on in case of a fall
  • Do not attempt the exercise if you have any existing injuries
  • Start with a lighter weight and gradually increase as you become comfortable
  • Always have a spotter nearby for safety.

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Bicep tendinitis
  • Shoulder impingement
  • Shoulder instability
  • Scapular dyskinesis
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Adhesive capsulitis
  • Bursitis
  • Tendinitis
  • Tendinopathy
  • Overuse injuries
  • Repetitive strain injuries

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    Frequently asked questions

     

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