Marching bridge on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Marching bridge on ball )

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Name of exercise  AROM lumbar bridge/march supine w/ball
Other names of exercise Marching bridge on ball
Description of exercise Marching bridge on ball is a core strengthening exercise that combines the benefits of a bridge pose and a marching motion. To perform this exercise, lie on your back with your feet on top of a stability ball, knees bent at a 90-degree angle. Lift your hips off the ground to form a bridge, engaging your glutes and core muscles. Then, slowly raise one leg off the ball and bring your knee towards your chest, as if you were marching. Lower the leg back down and repeat with the other leg. This exercise helps improve balance, stability, and overall core strength.
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
  • Lie on back on the ball in a bridge position as shown.
  • Keep knees bent at 90 degrees and feet flat on floor.
  • Keep hips extended and in line with trunk.
  • Slowly lift one knee, keeping it bent.
  • Slower and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Dorsiflexion, Plantarflexion, Eversion, Inversion, Elevation, Depression, Retraction, Protraction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Increased coordination
  • Improved stability
  • Enhanced muscle endurance
  • Improved cardiovascular health
  • Increased flexibility
  • Strengthened leg muscles
  • 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

  • The Marching bridge on ball exercise is not recommended for individuals who have a history of back or neck injuries, as it can put strain on these areas and potentially exacerbate existing conditions. It is also not suitable for those who are pregnant or have any balance or coordination issues. Additionally, individuals with osteoporosis or weak bones should avoid this exercise as it involves balancing on a ball, which can increase the risk of falls and fractures. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a healthcare professional before attempting it again. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 the ball is properly inflated and stable
  • Keep the core engaged throughout the exercise
  • Maintain a slow and controlled movement
  • Keep the neck and spine in a neutral position
  • Avoid arching the back or sinking into the ball
  • Use proper footwear with good grip
  • Keep the arms and legs straight and parallel to the ground
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Balance disorders
  • Cerebral palsy
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Post-stroke rehabilitation
  • Spinal cord injuries
  • Stroke
  • Traumatic brain injuries

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    Frequently asked questions

     

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