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

( Prone elastic cross on ball )

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Name of exercise  Resist shld add prone w/ball w/elastic
Other names of exercise Prone elastic cross on ball
Description of exercise The prone elastic cross on ball exercise is a challenging and effective workout that targets the muscles in the back, shoulders, and arms. It involves lying face down on a stability ball with the feet on the ground and arms extended in front of the body, holding onto an elastic band. From this position, the arms are pulled out to the sides in a cross motion, engaging the upper back muscles. The resistance from the elastic band adds an extra challenge, making this exercise great for building strength and improving posture. It also helps to improve balance and stability as the body must work to maintain its position on the unstable ball. This exercise is suitable for all fitness levels and can be modified to increase or decrease the difficulty.
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 elastic in hands with arms over head.
  • Move arms outward.
  • Return to start position and 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 Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Better posture
  • Strengthened back muscles
  • Improved coordination
  • Increased flexibility
  • Improved body awareness
  • Reduced risk of injury
  • Improved overall fitness.

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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 elastic cross on ball exercise should be avoided in the following situations:If you have any existing back or neck injuries: This exercise puts pressure on the spine and can aggravate any pre-existing injuries. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any back or neck problems.
  • If you have balance issues: This exercise requires a good sense of balance and stability. If you have any balance issues, it is best to avoid this exercise as it can increase the risk of falls and injuries.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and may not be safe for the baby.
  • If you have high blood pressure: This exercise involves holding your breath for short periods of time, which can increase blood pressure. If you have high blood pressure, it is best to avoid this exercise or consult with a doctor before attempting it.
  • If you have shoulder or wrist injuries: This exercise puts strain on the shoulders and wrists, so it should be avoided if you have any injuries in these areas.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether this exercise is suitable for you, it is best to consult with a medical professional before attempting it.

    • 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

  • Shoulder impingement
  • Rotator cuff injuries
  • Shoulder instability
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • Tendinitis
  • Bursitis
  • Frozen shoulder
  • Neck pain
  • Back pain
  • Scoliosis
  • Herniated disc
  • Sciatica
  • Hip pain
  • Knee pain
  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis

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    Frequently asked questions

     

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