Prone pelvic clock on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone pelvic clock on ball )

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Name of exercise  AROM hip circle prone w/ball
Other names of exercise Prone pelvic clock on ball
Description of exercise The prone pelvic clock on ball exercise is a core strengthening exercise that involves lying face down on an exercise ball and moving the pelvis in a circular motion. This exercise targets the muscles in the lower back, hips, and core, improving stability and flexibility. To perform this exercise, start by lying face down on the ball with your hands on the floor and your feet on the ground. Then, imagine the ball as a clock face and move your pelvis in a circular motion, starting at 12 o’clock and moving around to 6 o’clock. This exercise can be challenging but is effective in improving posture and strengthening the core muscles.
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 with thighs on ball, arms on floor, elbows straight, keeping back straight.
  • Move hips in small circles clockwise and counterclockwise.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Core strengthening
  • Improved posture
  • Increased stability
  • Better balance
  • Improved coordination
  • Enhanced flexibility
  • Reduced lower back pain
  • Improved hip mobility
  • Increased body awareness
  • Improved overall body alignment

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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 pelvic clock on ball exercise should be avoided if you have any injuries or pain in your lower back, hips, or pelvis. It is also not recommended for individuals with osteoporosis, as the pressure on the spine can increase the risk of fractures. If you have any balance issues or are prone to dizziness, this exercise should also be avoided as it requires balancing on a ball. Additionally, if you are pregnant, it is best to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • 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

  • Low back pain
  • Sciatica
  • Herniated disc
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Pelvic organ prolapse
  • Urinary incontinence
  • Postpartum pelvic pain
  • Fibromyalgia
  • Osteoarthritis
  • Piriformis syndrome
  • Scoliosis

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    Frequently asked questions

     

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