Kneeling backward partner throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling backward partner throw )

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Name of exercise  Resist shld reverse partner throw kneel w/Medicine Ball
Other names of exercise Kneeling backward partner throw
Description of exercise The kneeling backward partner throw exercise is a dynamic and challenging movement that involves two individuals working together. It is commonly used in sports training and fitness programs to improve upper body strength, power, and coordination. The exercise begins with one partner kneeling on the ground, facing away from their partner. The other partner stands behind them, holding a medicine ball or other weighted object. The kneeling partner then explosively throws the ball backward to their partner, who catches it and immediately throws it back. This back-and-forth motion continues for a set number of repetitions or a specific time interval. The exercise targets the muscles of the arms, shoulders, and core, while also improving communication and coordination between partners. It can be modified to suit different fitness levels and can be a fun and challenging addition to any workout routine.
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 away from partner.
  • Hold ball in hand with arm toward front as shown.
  • Throw ball backward to partner.
  • Catch ball as partner throws ball back.
  • Repeat.
  • Repeat series with other arm.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid, Biceps
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, 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 coordination
  • Targets multiple muscle groups
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Helps develop explosive power
  • Improves flexibility and range of motion
  • Can be used for rehabilitation and injury prevention
  • Enhances functional movement patterns
  • Provides a full body 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 kneeling backward partner throw exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. This includes any issues with your back, shoulders, hips, or knees. It is also not recommended for individuals who are pregnant or have recently given birth, as it puts additional strain on the body. If you are new to exercise or have not performed this movement before, it is important to start with a lighter weight and gradually increase as your strength and form improve. It is always best to consult with a healthcare professional or certified trainer before attempting any new exercise, especially if you have any concerns about your ability to perform it safely.

    • 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 that both partners are communicating and on the same page
  • Use proper form and technique to avoid injury
  • Start with a lighter weight and gradually increase as strength improves
  • Have a spotter or coach present for safety
  • Keep the arms and legs engaged throughout the movement
  • Maintain control and avoid jerky movements
  • Use a soft mat or padding to protect the knees
  • Do not attempt the exercise if you have any pre-existing injuries or pain
  • Stop immediately if you experience any discomfort or pain.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Shoulder instability
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Cervical radiculopathy
  • Thoracic spine pain

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    Frequently asked questions

     

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