Single leg ball throwing exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg ball throwing )

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Name of exercise  AROM knee stance uni catch w/ball 2
Other names of exercise Single leg ball throwing
Description of exercise Single leg ball throwing exercise is a dynamic movement that involves throwing a ball while balancing on one leg. It is a great exercise for improving balance, coordination, and overall strength in the lower body. To perform this exercise, stand on one leg with the other leg slightly bent and hold a medicine ball in both hands. Then, throw the ball forcefully against a wall or to a partner, using your entire body to generate power. Catch the ball and repeat on the other leg. This exercise targets the core, hips, glutes, and legs, making it a great 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
  • Stand on involved leg.
  • Hold ball in hands.
  • Throw ball to partner.
  • Have partner throw ball back.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Strengthened core muscles
  • Enhanced stability
  • Improved athletic performance
  • Increased power and explosiveness
  • Improved muscle symmetry
  • Improved reaction time
  • Reduced risk of injury
  • Increased functional 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

  • The single leg ball throwing exercise should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. It should also be avoided if you have any balance issues or instability in your standing leg. Pregnant women, individuals with high blood pressure, and those with heart conditions should also avoid this exercise. If you have recently undergone surgery or have a history of joint or muscle problems, it is best to consult with a healthcare professional before attempting this exercise. Additionally, if you feel any discomfort or pain during the exercise, it is important to stop and reassess before continuing.

    • 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
  • Choose an appropriate weight for the ball
  • Maintain proper form and technique throughout the exercise
  • Engage your core muscles to stabilize your body
  • Keep your shoulders and hips level
  • Avoid twisting or jerking movements
  • Start with a lower weight and gradually increase as you build strength
  • Use a soft, non-bouncing ball to prevent injury
  • Keep your eyes focused on a fixed point to maintain balance
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Knee injuries
  • Ankle injuries
  • Hip injuries
  • Shoulder injuries
  • Elbow injuries
  • Wrist injuries
  • Muscle strains
  • Tendonitis
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Frozen shoulder
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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