Ball inside wall throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball inside wall throw )

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Name of exercise  Resist shld IR throw w/Medicine Ball
Other names of exercise Ball inside wall throw
Description of exercise The ball inside wall throw exercise is a simple yet effective workout that targets the core and upper body muscles. To perform this exercise, stand facing a wall with your feet shoulder-width apart. Hold a medicine ball at chest level and press it against the wall with your palms. Then, explosively throw the ball against the wall, catching it with both hands as it bounces back. Repeat this movement for a set number of reps or for a specific amount of time. This exercise helps to improve upper body strength, coordination, and explosive power. It can also be modified by using a heavier or lighter ball, or by adding a squat before each throw.
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
  • Stand with left side to wall.
  • Hold ball in right hand with elbow bent, arm outward to right side of body.
  • Rotate arm to left, throwing ball upward and at wall.
  • Catch ball as it bounces back.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid, Biceps
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Diagonal, Horizontal Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Rotation, Supination, Pronation, Dorsiflexion, Plantarflexion, Eversion, Inversion, Elevation, Depression, Retraction, Protraction, Reposition

    Benefits of exercise

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

  • Increased upper body strength
  • Improved hand-eye coordination
  • Enhanced core stability
  • Increased power and explosiveness
  • Improved balance and proprioception
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Fun and engaging exercise
  • Helps to improve overall athletic performance

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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 inside wall throw exercise should be avoided in certain situations to prevent injury and ensure proper form and technique. This exercise involves throwing a medicine ball against a wall while standing close to it and catching it on the rebound. It is important to avoid this exercise if you have any pre-existing shoulder, elbow, or wrist injuries. It also puts strain on the lower back, so individuals with lower back issues should avoid this exercise. Pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise. It is important to consult with a doctor or physical therapist before attempting this exercise to determine if it is safe for you.

    • 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 soft, lightweight ball
  • Stand at a safe distance from the wall
  • Keep your feet shoulder-width apart
  • Engage your core muscles
  • Use proper throwing technique
  • Avoid overexertion
  • Keep your arms and shoulders relaxed
  • Pay attention to your surroundings
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • tennis elbow
  • rotator cuff injury
  • shoulder impingement
  • golfer’s elbow
  • bursitis
  • tendinitis
  • frozen shoulder
  • shoulder instability
  • shoulder dislocation
  • shoulder arthritis

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    Frequently asked questions

     

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