Torso twist on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Torso twist on ball )

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Name of exercise  AROM lumbar rotn supine bridge w/ball
Other names of exercise Torso twist on ball
Description of exercise Torso twist on ball is a core-strengthening exercise that involves balancing on a stability ball while twisting the torso from side to side. This exercise targets the obliques, abdominals, and back muscles, improving overall core stability and strength. To perform a torso twist on ball, sit on a stability ball with your feet flat on the ground and your hands behind your head. Engage your core and slowly twist your upper body to one side, then back to the center, and then to the other side. This exercise can be modified by holding a weight or using a resistance band for added resistance. It is a challenging and effective exercise for building a strong and stable core.
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 face up with upper back on ball as shown.
  • Place hands together in front of chest, elbows straight.
  • Twist one direction, then to other direction.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and stability
  • Enhanced coordination
  • Improved posture
  • Reduced risk of back pain
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Targets obliques and abdominal muscles
  • Helps with spinal mobility

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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

  • Torso twist on ball exercise should be avoided if you have any existing back or neck injuries, as the twisting motion can put strain on these areas and worsen the injury. It is also not recommended for pregnant women, as the twisting motion can put pressure on the abdomen and potentially harm the baby. Additionally, if you experience any dizziness or nausea during the exercise, you should stop immediately and consult with a doctor. It is important to listen to your body and only do exercises that feel comfortable and safe for you. If you have any doubts or concerns, it is always best to consult with a medical professional before attempting this exercise.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Maintain proper posture and alignment throughout the exercise
  • Keep your feet firmly planted on the ground
  • Engage your core muscles to support your spine
  • Avoid over-twisting or jerky movements
  • Breathe regularly and deeply
  • Gradually increase the range of motion as you become more comfortable with the exercise
  • Stop immediately if you experience any pain or discomfort
  • Consult a fitness professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Muscle strain
  • Fibromyalgia
  • Osteoporosis
  • Sciatica
  • Spinal stenosis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Degenerative disc disease
  • Kyphosis
  • Lordosis
  • Postural dysfunction

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    Frequently asked questions

     

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