Medicine ball partner side throw/catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball partner side throw/catch )

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Name of exercise  Resist partner side rotation throw w/Medicine Ball
Other names of exercise Medicine ball partner side throw/catch
Description of exercise The medicine ball partner side throw/catch exercise is a dynamic and challenging workout that involves two people working together to improve their strength, coordination, and power. It involves one partner standing sideways to their partner, holding a medicine ball at chest level. The other partner stands a few feet away, facing the first partner. The first partner then explosively throws the ball to the second partner, who catches it and immediately throws it back. This exercise targets the core, shoulders, and arms, while also engaging the legs and hips for stability. It can be modified to suit different fitness levels and can be done with various weights of medicine balls. This exercise is great for athletes and anyone looking to improve their overall strength and coordination.
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 with partner about three or four feet apart positioned sideways to one another.
  • Hold ball in both hands, twist and throw ball to partner.
  • After partner catches ball, partner throws ball back.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Back, Biceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Rotation, Extension

    Benefits of exercise

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

  • Builds explosive power
  • Increases core strength
  • Enhances coordination
  • Improves balance
  • Engages multiple muscle groups
  • Can be done with a partner for added motivation
  • Can be modified for different fitness levels
  • Increases agility
  • Improves reaction time
  • Can be used for sport-specific training

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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 partner side throw/catch exercise should be avoided if you have any pre-existing shoulder, elbow, or wrist injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It is also not recommended for beginners or those who are not familiar with proper throwing and catching techniques. This exercise requires a lot of coordination and can be dangerous if not performed correctly. Additionally, it should be avoided if you are feeling fatigued or have any muscle soreness as it can increase the risk of injury. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially those involving high intensity and partner work.

    • 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
  • Ensure proper form and technique
  • Use a medicine ball appropriate for your strength and fitness level
  • Communicate clearly with your partner throughout the exercise
  • Keep a safe distance from each other to avoid collisions
  • Use a strong and stable stance to prevent losing balance
  • Avoid throwing the ball too hard or too fast
  • Keep your eyes on the ball at all times
  • Use a flat and even surface for the exercise
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator Cuff Injury
  • Shoulder Impingement
  • Tennis Elbow
  • Golfer’s Elbow
  • Frozen Shoulder
  • Shoulder Bursitis
  • Shoulder Tendinitis
  • Dislocated Shoulder
  • Shoulder Instability

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    Frequently asked questions

     

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