Ankle cross bridge with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle cross bridge with ball )

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Name of exercise  AROM lumbar ext crossed ankles supine w/ball
Other names of exercise Ankle cross bridge with ball
Description of exercise The ankle cross bridge with ball exercise is a simple yet effective way to strengthen and stabilize the muscles in the ankles and feet. To perform this exercise, you will need an exercise ball or a rolled-up towel. Begin by lying on your back with your knees bent and your feet flat on the ground. Place the ball or towel between your ankles and cross your legs at the ankles. Lift your hips off the ground, squeezing the ball or towel between your ankles and engaging your core muscles. Hold for a few seconds before lowering your hips back to the ground. Repeat for several repetitions to improve ankle stability and prevent injuries.
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 back with ankles crossed on ball.
  • Place arms at sides.
  • Lift up buttocks. Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Inversion

    Benefits of exercise

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

  • Improved ankle stability
  • Increased ankle range of motion
  • Strengthened ankle muscles
  • Improved balance
  • Reduced risk of ankle sprains
  • Improved foot and ankle coordination
  • Increased ankle flexibility
  • Enhanced sports performance
  • Improved foot and ankle proprioception
  • Reduced risk of ankle injuries

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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 ankle cross bridge with ball exercise should be avoided if you have any current injuries or pain in your ankles, feet, or lower legs. It is also not recommended if you have a history of ankle instability or have recently undergone ankle surgery. This exercise places a lot of stress on the ankles and can exacerbate existing conditions or cause new injuries. Additionally, if you have any balance issues or difficulty maintaining proper form, it is best to avoid this exercise as it can increase the risk of falls. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health concerns.

    • Precautions

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

  • Keep low back in neutral position.

    • Helpful in Diseases

  • ankle sprains
  • ankle strains
  • ankle instability
  • ankle arthritis
  • ankle tendonitis
  • ankle bursitis
  • ankle impingement
  • ankle fractures
  • plantar fasciitis
  • Achilles tendonitis

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    Frequently asked questions

     

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