Ball bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball bridge )

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Name of exercise  AROM lumbar bridging bil on Ball
Other names of exercise Ball bridge
Description of exercise The ball bridge chest press exercise is a full-body workout that primarily targets the chest muscles, but also engages the arms, shoulders, and core. To perform this exercise, you will need a stability ball and a set of dumbbells. Begin by lying on your back with your feet flat on the ground and your knees bent, and hold the dumbbells in each hand at chest level. Lift your hips off the ground, creating a bridge with your body and keeping your core engaged. Then, slowly lower the dumbbells towards your chest, and press them back up to the starting position. This exercise helps to improve upper body strength, stability, and 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
  • Lie on back with knees bent over ball as shown.
  • Lift buttocks off floor.
  • Return to start position.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    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)

  • Increased upper body strength
  • Improved chest muscle definition
  • Enhanced shoulder stability
  • Engages multiple muscle groups simultaneously
  • Can be performed with or without equipment
  • Can be modified for different fitness levels
  • Helps improve posture
  • Increases core stability
  • Can help prevent injuries
  • 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

  • The Ball bridge chest press exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the shoulder, chest, or back, as well as conditions such as arthritis, osteoporosis, or any other joint or muscle issues. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it can put strain on the pelvic floor muscles. Additionally, if you are new to exercising or have not yet built up enough strength, it is best to avoid this exercise until you have built up a solid foundation of strength and stability.

    • Precautions

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

  • Maintain neutral spine.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder bursitis

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    Frequently asked questions

     

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