Arm lifts on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm lifts on ball )

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Name of exercise  AROM lumbar alt arm prone on Ball
Other names of exercise Arm lifts on ball
Description of exercise Arm lifts on ball is a challenging exercise that targets the muscles in your arms, shoulders, and upper back. It involves using a stability ball to perform arm lifts, which adds an element of instability and requires your core muscles to work harder to maintain balance. To perform this exercise, you will need to lie face down on the ball with your arms hanging down towards the floor. Then, lift your arms up towards your sides, squeezing your shoulder blades together, and slowly lower them back down. This exercise helps to improve arm strength, posture, and stability, making it a great addition to any fitness routine.
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 down over ball as shown.
  • Raise arm up, keeping elbow straight.
  • Hold, lower and repeat with other arm.

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    Video Tutorial

    https://www.youtube.com/watch?v=u_9lB-MMb-o%26pp=ygUMI2JvbGxiYWxhbmNl

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Tones and strengthens arm muscles
  • Improves overall upper body strength
  • Increases range of motion in shoulders
  • Engages core muscles for stability
  • Enhances balance and coordination
  • Targets multiple muscle groups at once
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Helps with posture and alignment
  • Can be incorporated into a full body workout routine

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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

  • Arm lifts on ball exercise should be avoided if you have any shoulder or arm injuries, as this exercise can put strain on these areas. It is also not recommended for those with balance issues or back problems, as the instability of the ball may cause further injury. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful to the baby. If you have recently had surgery, it is important to consult with your doctor before attempting this exercise. Additionally, if you experience any pain or discomfort while performing the exercise, it is best to stop and seek medical advice.

    • Precautions

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

  • Maintain proper back posture, do not allow hips to twist.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Bursitis
  • Thoracic outlet syndrome
  • Arthritis
  • Tendinosis

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    Frequently asked questions

     

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