Back press up on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back press up on ball )

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Name of exercise  AROM lumbar ext prone legs straight w/ball
Other names of exercise Back press up on ball
Description of exercise The back press up on ball exercise is a dynamic and challenging exercise that targets the muscles in the back, shoulders, and arms. It involves lying on a stability ball with the feet planted on the ground and the hands behind the head. From this position, the individual lifts their upper body off the ball by contracting their back muscles and pressing their hands into the back of their head. This movement engages the muscles in the upper back and shoulders, helping to improve posture and upper body strength. The instability of the ball also adds an extra challenge, requiring the core muscles to work harder for balance and stability. This exercise is great for building a strong and toned back while also improving overall core strength.
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.
  • Keep legs straight.
  • Lift trunk upward until body is straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Retraction, Depression

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Enhanced balance and stability
  • Targets multiple muscle groups
  • Low-impact exercise
  • Can be modified for different fitness levels
  • Increases flexibility
  • Helps prevent back pain
  • Engages deep abdominal muscles
  • Can be done at home or in the gym

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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 press up on ball exercise should be avoided if you have any existing back injuries or conditions, such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts pressure on the spine and can aggravate these conditions, leading to further pain and injury. It should also be avoided if you have any balance or stability issues, as the exercise requires you to maintain your balance on the ball. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you experience any pain or discomfort during the 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)

  • Warm up properly before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Place the ball on a flat and non-slip surface
  • Keep your core engaged throughout the exercise
  • Maintain proper form and avoid arching your back
  • Do not overextend your arms or shoulders
  • Breathe evenly and avoid holding your breath
  • Start with a lower number of repetitions and gradually increase
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional trainer for proper guidance and technique.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Kyphosis
  • Lordosis

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    Frequently asked questions

     

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