Medicine ball circle walk exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball circle walk )

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Name of exercise  Resist shld trunk circle walk w/Medicine Ball
Other names of exercise Medicine ball circle walk
Description of exercise The medicine ball circle walk exercise is a full-body workout that involves walking in a circular motion while holding a medicine ball. This exercise helps to improve balance, coordination, and strength in the legs, core, and arms. To perform this exercise, stand with your feet shoulder-width apart and hold the medicine ball in front of you. Begin walking in a circular motion, keeping your core engaged and your arms extended. As you walk, make sure to switch directions to work both sides of your body. This exercise can be modified by increasing the weight of the medicine ball or adding in lunges or squats while walking. It is a great addition to any workout routine for improving overall fitness and stability.
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
  • Hold ball in right hand in front of body.
  • Begin walking and move ball to right and behind back.
  • Reach behind back with left hand, grasp ball and bring it front.
  • Repeat.
  • Repeat series using left hand and moving ball to behind back with left hand and transferring it to right hand and returning to front.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Hand, Entire Body
    Type of Muscles Pectoral , Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Improved posture
  • Improved stability
  • Increased muscle endurance
  • Improved flexibility
  • Increased range of motion
  • Improved cardiovascular endurance
  • Improved overall body strength

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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

  • Medicine ball circle walk is a great exercise for improving core strength, balance, and coordination. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or pain in your back, shoulders, or hips, it is important to consult with a medical professional before attempting this exercise. The rotational movements involved in the exercise may aggravate these injuries and cause further harm.Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it puts strain on the abdominal muscles and pelvic floor.Lastly, if you are a beginner or have limited mobility, it may be best to start with simpler core exercises before attempting the medicine ball circle walk. This will help you build up strength and prevent any potential injuries.

    • 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 suitable weight of medicine ball
  • Keep your core engaged throughout the exercise
  • Maintain proper form and posture
  • Start with smaller circles and gradually increase the size
  • Keep your arms and legs slightly bent
  • Avoid arching your back
  • Do not rush the movement, maintain a controlled pace
  • Keep your feet shoulder-width apart
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Parkinson’s disease
  • Multiple sclerosis

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    Frequently asked questions

     

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