Alternating arms on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating arms on ball )

View Report

–

Name of exercise  AROM shld flx alt bil sit on Ball
Other names of exercise Alternating arms on ball
Description of exercise Alternating arms on ball exercise is a core strengthening exercise that involves balancing on a stability ball while performing arm movements. To perform this exercise, lie face down on the stability ball with your feet hip-width apart and hands on the floor. Lift one arm off the floor and extend it forward, while simultaneously lifting the opposite leg off the floor and extending it backward. Hold this position for a few seconds before returning to the starting position and repeating with the other arm and leg. This exercise helps improve balance, stability, and coordination while also targeting the muscles in the arms, shoulders, and core. It can be modified to suit different fitness levels by adjusting the duration and number of repetitions.
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 ball with low back in neutral position.
  • Begin with arms at side, palms in.
  • Raise left arm upward in front, overhead, as shown.
  • Raise right arm as you lower the left arm.

    • –

    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder
    Type of Muscles Back, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    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)

  • Increased core stability
  • Improved balance
  • Enhanced coordination
  • Strengthened shoulder muscles
  • Engages multiple muscle groups
  • Increased joint mobility
  • Better posture
  • Improved functional movement
  • Increased muscle endurance
  • Low-impact exercise

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Alternating arms on ball exercise is a great way to improve core stability, balance, and upper body strength. However, there are certain situations where it is best to avoid this exercise:If you have a shoulder injury or pain: This exercise can put stress on the shoulder joint, so it is not recommended for those with existing shoulder issues.
  • If you have lower back pain: The instability of the ball can put strain on the lower back, so it is best to avoid this exercise if you have lower back pain or injury.
  • If you are pregnant: Pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful for the baby.
  • If you have balance issues: This exercise requires good balance and coordination, so it is not recommended for those with balance issues or injuries.
  • If you are a beginner: Alternating arms on ball exercise can be challenging for beginners, so it is important to master basic exercises before attempting this one.It is always best to consult with a doctor or certified fitness 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)

  • Use a stable and properly inflated exercise ball
  • Maintain proper form and posture throughout the exercise
  • Keep your core engaged and avoid arching your back
  • Start with a lighter weight and gradually increase as needed
  • Keep your arms at shoulder level and avoid swinging them
  • Avoid locking your elbows
  • Breathe consistently and avoid holding your breath
  • Keep your neck and shoulders relaxed
  • Use a spotter or have someone nearby for assistance
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Cerebral palsy
  • Parkinson’s disease
  • Multiple sclerosis
  • Muscular dystrophy
  • Stroke
  • Spinal cord injury

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleDB Triceps extend on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleFront arm raises on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR