Back leg lift on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back leg lift on ball )

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Name of exercise  AROM lumbar hip ext uni prone w/ball
Other names of exercise Back leg lift on ball
Description of exercise The back leg lift on ball exercise is a simple yet effective move that targets the muscles in your glutes, hamstrings, and lower back. To perform this exercise, you will need an exercise ball and a flat surface. Begin by lying face down on the ball with your hands on the ground for support. Slowly lift one leg off the ground, keeping it straight and in line with your body. Hold for a few seconds, then lower it back down. Repeat with the other leg. This exercise helps to improve balance and stability while also toning and strengthening the muscles in your lower body.
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
  • Begin in push-up position with lower legs on ball as shown.
  • Keep trunk straight and lift one leg upward.
  • Lower leg and lift other leg upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Strengthened glute muscles
  • Improved posture
  • Increased hip mobility
  • Improved coordination
  • Reduced risk of lower back pain
  • Improved stability in daily activities
  • Improved athletic performance
  • Increased flexibility

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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 back leg lift on ball exercise should be avoided if you have any existing injuries or pain in your back, hips, or legs. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have poor balance or stability, as the exercise requires you to balance on one leg on an unstable surface. Additionally, if you are pregnant, it is best to avoid this exercise as it may be uncomfortable or unsafe for you and your baby. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional.

    • 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
  • Warm up your muscles before starting the exercise
  • Keep your core engaged throughout the exercise
  • Maintain proper form and avoid arching your back
  • Start with a smaller range of motion and gradually increase
  • Keep your head and neck in a neutral position
  • Avoid jerky movements and maintain a slow and controlled pace
  • Breathe regularly and do not hold your breath
  • Use a spotter or support if necessary
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Muscle strains and sprains
  • Postural imbalances
  • Pelvic instability

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    Frequently asked questions

     

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