Medicine ball wall floor twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball wall floor twist )

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Name of exercise  Resist trunk rotn sit w/medicine ball
Other names of exercise Medicine ball wall floor twist
Description of exercise The medicine ball wall floor twist exercise is a core strengthening exercise that targets the abdominal muscles, obliques, and lower back. To perform this exercise, stand facing a wall with your feet shoulder-width apart and hold a medicine ball at chest level. Then, twist your torso to one side and touch the ball to the wall. Next, twist to the other side and touch the ball to the wall again. Continue this movement, rotating your torso and touching the ball to the wall on each side. This exercise can be modified by performing it on the floor instead of against a wall. It is a great way to improve core stability, balance, and coordination.
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
  • Sit on floor, knees bent, feet on floor with side to wall as shown.
  • Hold ball in hands.
  • Sit back slightly.
  • Twist to wall and touch ball to wall, then twist other direction and touch ball to floor.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Full body workout
  • Improved core strength
  • Increased coordination
  • Enhanced balance
  • Improved flexibility
  • Strengthened back muscles
  • Increased cardiovascular endurance
  • Improved rotational power
  • Engages multiple muscle groups
  • Can be modified for different fitness levels

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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 medicine ball wall floor twist exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by twisting or rotating your torso. This includes back, neck, or shoulder injuries, as well as any conditions that affect your balance or stability. It is also not recommended for pregnant women or individuals with high blood pressure. If you are new to exercise or have not built up core strength, it is important to start with simpler exercises before attempting this one. Additionally, if you are experiencing any pain or discomfort during the exercise, it is best to stop and consult with a medical professional before continuing.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Choose a suitable weight for the medicine ball
  • Keep your back straight throughout the exercise
  • Engage your core muscles for stability
  • Use a wall with enough space to perform the full range of motion
  • Maintain control and avoid using momentum
  • Keep your feet firmly planted on the ground
  • Do not twist too far, listen to your body’s limits
  • Breathe continuously and evenly
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • back pain
  • arthritis
  • osteoporosis
  • muscle strain
  • spinal cord injuries
  • fibromyalgia

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    Frequently asked questions

     

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