BOSU® corkscrew lift with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( BOSU® corkscrew lift with ball )

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Name of exercise  AROM knee squat arm lif w/ball w/BOSU®
Other names of exercise BOSU® corkscrew lift with ball
Description of exercise The BOSU® corkscrew lift with ball exercise is a full body workout that targets the core, arms, and legs. It involves using a BOSU® balance trainer and a weighted ball. To perform this exercise, start by standing on the BOSU® with the ball in your hands. Lift the ball overhead and twist your torso to one side, bringing the ball down to the opposite hip. Then, lift the ball back up and twist to the other side, repeating the motion. This movement mimics a corkscrew and challenges your balance and stability. It can be modified for different fitness levels by using a lighter or heavier ball. Overall, this exercise helps improve coordination, strength, and flexibility.
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
  • Stand on BOSU, hold ball in hands in front of chest.
  • Squat down and move ball to one side.
  • Return to standing bringing ball to center and overhead.
  • Squat down and move ball to other side.
  • Return to standing bringing ball to center and overhead.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=Is47cg8Fp6M%26pp=ygUMI3N1cGVyYm9zdW1p

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder
    Type of Muscles Abdominal, Back, Deltoid, Quadriceps, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased stability
  • Enhanced coordination
  • Improved posture
  • Engages multiple muscle groups
  • Targets obliques
  • Builds upper body strength
  • Low impact exercise
  • Versatile for various 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 BOSU® corkscrew lift with ball exercise should be avoided if you have any existing injuries or conditions that could be aggravated by this exercise. This includes injuries to your back, shoulders, hips, or knees. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your body. Additionally, if you are new to exercise or have a low level of fitness, it is best to avoid this exercise until you have built up your strength and stability. Always consult with a healthcare professional before trying any new exercises, especially if you have any concerns about your ability to perform them safely.

    • 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
  • Maintain proper form and technique
  • Use a stable and properly inflated BOSU® ball
  • Keep the core engaged throughout the exercise
  • Use a spotter if needed
  • Start with a lower weight and gradually increase as needed
  • Do not hold your breath
  • Keep your shoulders relaxed
  • Avoid jerky or sudden movements
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Knee pain
  • Ankle instability
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Osteoarthritis1Rheumatoid arthritis1
  • Fibromyalgia1
  • Multiple sclerosis1
  • Parkinson’s disease1
  • Stroke1
  • Cerebral palsy1
  • Spinal cord injury1
  • Muscular dystrophy1
  • Chronic obstructive pulmonary disease (COPD)20. Asthma.

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    Frequently asked questions

     

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