Prone DB cross pull on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone DB cross pull on ball )

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Name of exercise  Resist shld flx/ext prone wball w/wt.
Other names of exercise Prone DB cross pull on ball
Description of exercise The Prone DB cross pull on ball exercise is a challenging and effective exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, you will need a stability ball and a set of dumbbells. Begin by lying face down on the stability ball with your feet shoulder-width apart and your arms hanging down towards the floor, holding a dumbbell in each hand. Engage your core and squeeze your shoulder blades together as you pull the dumbbells up towards your chest in a cross-body motion. Slowly lower the dumbbells back down and repeat for several repetitions. This exercise helps improve posture, upper body strength, 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
  • Begin face down across ball, balls of feet on floor, keeping back straight.
  • Hold weights in front of chest, elbows slightly bent.
  • Move right arm to hip and left arm over head.
  • Move left arm to hip and right arm over head.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Improved core stability
  • Strengthened back muscles
  • Increased shoulder mobility
  • Enhanced posture
  • Improved balance
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Targets hard-to-reach muscles
  • Can be done with minimal equipment
  • Helps prevent injury

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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 Prone DB cross pull on ball exercise should be avoided if you have any existing injuries or conditions that could be aggravated by this exercise. This includes injuries to the shoulders, back, or neck, as well as conditions such as osteoporosis or arthritis. It is also not recommended for pregnant women or individuals with high blood pressure. Additionally, if you are new to exercising or have poor balance, it is best to avoid this exercise as it requires stability and coordination. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional. It is always important to listen to your body and modify or avoid exercises that may not be suitable for you.

    • 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

  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • Tendinitis
  • Arthritis

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    Frequently asked questions

     

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