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

( Medicine ball clock throw )

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Name of exercise  Resist shld clock throw w/Medicine Ball
Other names of exercise Medicine ball clock throw
Description of exercise The medicine ball clock throw exercise is a dynamic and explosive movement that targets the core, arms, and shoulders. It involves throwing a medicine ball against a wall at different positions on an imaginary clock face. The exercise begins with the athlete standing facing the wall with their feet shoulder-width apart and the medicine ball held at chest level. They then explosively throw the ball against the wall at the 12 o’clock position, catching it on the rebound and immediately throwing it at the 3 o’clock position. This continues around the clock face, working different muscles with each throw. This exercise improves power, coordination, and overall 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
  • Stand facing wall holding medicine ball over head.
  • Imagine clock numbers on the wall at 10, 11, 12, 1, and 2.
  • Bounce ball into wall at different positions of the clock as shown, twisting trunk as needed.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder
    Type of Muscles Pectoral , Abdominal, Back, Deltoid, Triceps
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Rotation, Circumduction, Extension, Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Improves core strength
  • Increases rotational power
  • Enhances coordination
  • Targets multiple muscle groups
  • Improves stability and balance
  • Boosts athletic performance
  • Increases upper body strength
  • Can be done with a partner
  • Can be used for high-intensity interval training
  • Can be incorporated into various workout routines

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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 Medicine ball clock throw exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the explosive movements involved in this exercise. It is also not recommended for beginners or those who do not have a strong core and upper body strength. Pregnant women and individuals with high blood pressure or heart problems should also avoid this exercise. Additionally, if you are feeling fatigued or have not properly warmed up, it is best to skip this exercise to avoid the risk of injury. It is always important to listen to your body and consult with a doctor or certified trainer before attempting any new exercise.

    • 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 fitness level
  • Keep your core engaged throughout the exercise
  • Use proper form and technique to avoid injury
  • Do not overexert yourself, listen to your body’s limits
  • Use a clear and open space to perform the exercise
  • Do not throw the medicine ball too forcefully
  • Keep your feet planted firmly on the ground
  • Use a spotter if needed
  • Do not perform the exercise if you have any pre-existing injuries or conditions that may be aggravated.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Shoulder impingement
  • Shoulder bursitis

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    Frequently asked questions

     

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