Ball bridge heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

Ball bridge heel raise : How to do, Benefits, Side Effects, Uses, Precautions ( Ball bridge heel raise )

View Report

–

Name of exercise  AROM ankle PF supine w/ball
Other names of exercise Ball bridge heel raise
Description of exercise The ball bridge heel raise exercise is a strengthening exercise that targets the calf muscles, specifically the gastrocnemius and soleus muscles. To perform this exercise, lie on your back with your feet flat on a stability ball. Lift your hips off the ground, keeping your body in a straight line from your shoulders to your knees. Then, raise your heels off the ball, keeping your toes on the ball. Hold for a few seconds and then lower your heels back down. This exercise can be modified by placing the ball under one foot at a time or by holding a weight on your hips for added resistance. It is a great exercise for improving balance, stability, and lower leg 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 with back on ball, knees bent, feet flat on floor.
  • Place hands on hips.
  • Tighten abdominal muscles and lift heels off of floor.
  • Return to start position and repeat.

    • –

    Video Tutorial

    EX3405/YTB/Link

     

    Body Part Abdominal, Ankle & Foot
    Type of Muscles Abdominal, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

    EX3405/T1(ME/1)

  • Improved balance
  • Increased ankle flexibility
  • Strengthened calf muscles
  • Improved posture
  • Increased stability in lower body
  • Improved sports performance
  • Reduced risk of ankle injuries
  • Improved coordination
  • Increased range of motion in ankles
  • Improved overall lower body strength

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Ball bridge heel raise exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the ankles, knees, hips, or back. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a healthcare professional. It is also important to avoid this exercise if you are recovering from surgery or have recently had a joint replacement. Always 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)

  • Keep low back in neutral position.

    • Helpful in Diseases

  • This exercise is helpful for the following diseases: plantar fasciitis
  • Achilles tendonitis
  • calf muscle strain
  • shin splints
  • stress fractures
  • ankle sprains
  • flat feet
  • fallen arches
  • foot and ankle arthritis
  • metatarsalgia
  • tarsal tunnel syndrome
  • posterior tibial tendon dysfunction
  • bursitis
  • tendinitis
  • Morton’s neuroma
  • hammer toe
  • bunions.

    •  

    EX3405/FAQ/1

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleBall bridge chest press exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleWall press with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR