Ball 90 wall slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball 90 wall slide )

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Name of exercise  AROM knee wall slide bil full w/Ball
Other names of exercise Ball 90 wall slide
Description of exercise The Ball 90 wall slide exercise is a simple and effective way to strengthen your core and improve your posture. To perform this exercise, you will need an exercise ball and a wall. Start by standing with your feet shoulder-width apart and your back against the wall. Place the exercise ball between your lower back and the wall, keeping your knees slightly bent. Slowly slide down the wall, keeping your back and head against the wall, until your knees are at a 90-degree angle. Hold this position for a few seconds before sliding back up. This exercise helps to engage the core muscles and improve stability and balance. It can also help to alleviate lower back pain and improve overall posture.
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
  • Place ball between back and wall.
  • Slowly bend knees to 90 degrees.
  • Hold for 5 seconds, and return to standing position.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, 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 shoulder mobility
  • Increased upper body strength
  • Enhanced stability and balance
  • Reduced risk of shoulder injuries
  • Improved posture
  • Increased range of motion in shoulders
  • Strengthened core muscles
  • Improved coordination and body control
  • Increased blood flow and circulation
  • Improved overall shoulder health

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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 Ball 90 wall slide exercise should be avoided if you have any current injuries or pain in your shoulders, neck, or upper back. It should also be avoided if you have a history of shoulder or neck injuries, or if you have any limitations in your range of motion in these areas. Additionally, if you experience any discomfort or pain during the exercise, you should stop immediately and consult with a healthcare professional. It is important to listen to your body and not push through any pain or discomfort during this exercise. If you are unsure about whether or not this exercise is safe for you, consult with a healthcare professional before attempting it.

    • Precautions

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

  • Maintain proper low back posture.

    • Helpful in Diseases

  • Arthritis
  • Knee pain
  • Hip pain
  • Shoulder pain
  • Frozen shoulder
  • Rotator cuff injury
  • Tendinitis
  • Bursitis
  • Osteoporosis

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    Frequently asked questions

     

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