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

( Ball curl up )

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Name of exercise  AROM abdom flx supine w/ball
Other names of exercise Ball curl up
Description of exercise Ball curl up is a core strengthening exercise that targets the abdominal muscles. It involves lying on your back with your feet resting on an exercise ball. With your arms crossed over your chest, you slowly lift your head, shoulders and upper back off the ground while engaging your core muscles. Then, you slowly lower back down to the starting position. This exercise helps to improve core stability, balance and posture. It also helps to tone and strengthen the abdominal muscles, making it a great addition to any workout routine. It can be modified to suit different fitness levels by adjusting the difficulty of the ball and the number of repetitions.
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 floor with legs resting on ball as shown.
  • Cross arms over chest.
  • Lift trunk upward, lifting shoulder blades from floor.
  • Hold, lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Better balance and stability
  • Strengthened abdominal muscles
  • Improved spinal mobility
  • Enhanced athletic performance
  • Reduced risk of back pain
  • Improved coordination
  • Increased muscle endurance
  • Improved overall fitness level

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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 curl up exercise should be avoided if you have any preexisting back or neck injuries, as it can put strain on these areas and potentially worsen your condition. Additionally, if you are pregnant or have recently given birth, this exercise should be avoided as it can put pressure on the abdominal muscles and pelvic floor. People with balance issues or those who are prone to dizziness should also avoid this exercise, as it involves balancing on a ball and can increase the risk of falls. It is important to consult with a doctor or certified fitness professional before attempting this exercise, especially if you have any underlying health conditions or concerns.

    • 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
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hold your breath
  • Keep your neck and shoulders relaxed
  • Use your abdominal muscles to lift your shoulders off the ball
  • Do not arch your back excessively
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Core muscle weakness
  • Lower back pain
  • Postural problems
  • Abdominal muscle strain
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Spinal stenosis
  • Fibromyalgia
  • Arthritis

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    Frequently asked questions

     

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