Side plank with BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side plank with BOSU® )

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Name of exercise  AROM lumbar sidebend w/BOSU®
Other names of exercise Side plank with BOSU®
Description of exercise Side plank with BOSU® exercise is a variation of the traditional side plank exercise that incorporates the use of a BOSU® ball. This exercise targets the core muscles, specifically the obliques, and also engages the shoulders and hips for stability. To perform this exercise, start by placing one hand on the BOSU® ball and the other hand on the ground, with your body in a side plank position. Engage your core and lift your hips off the ground, maintaining a straight line from your head to your feet. Hold this position for a few seconds before lowering back down. This exercise helps improve balance, stability, and 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 side, legs straight, with elbow on BOSU as shown.
  • Tighten abdominals and lift upward so body is straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved core stability
  • Increased shoulder strength
  • Better balance and coordination
  • Enhanced muscular endurance
  • Improved posture
  • Increased flexibility
  • Engages multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Can help prevent back pain
  • Can improve athletic performance

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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

  • Side plank with BOSU® exercise should be avoided if you have any injuries or conditions that affect your shoulders, wrists, or core muscles. This exercise requires a lot of stability and strength in these areas, so if you have any pain or discomfort, it is best to avoid this exercise until you have fully recovered. Additionally, if you are pregnant or have recently given birth, this exercise may put too much strain on your abdominal muscles and pelvic floor. It is important to listen to your body and consult with a medical professional if you have any concerns before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a stable and level surface
  • Place BOSU® ball on a non-slip mat
  • Keep shoulders and hips in a straight line
  • Engage core muscles
  • Keep gaze forward to maintain balance
  • Avoid holding breath
  • Start with shorter holds and gradually increase time
  • Use proper hand and foot placement on BOSU® ball
  • Avoid excessive twisting or bending of the body
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • low back pain
  • scoliosis
  • osteoporosis
  • multiple sclerosis
  • fibromyalgia
  • rheumatoid arthritis
  • osteoarthritis
  • Parkinson’s disease
  • cerebral palsy
  • stroke
  • spinal cord injury
  • post-surgical rehabilitation
  • balance and coordination issues
  • core weakness
  • shoulder instability
  • hip instability
  • ankle instability

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    Frequently asked questions

     

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