Ball kneel and extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball kneel and extend )

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Name of exercise  AROM lumbar ext kneel w/ball
Other names of exercise Ball kneel and extend
Description of exercise The ball kneel and extend exercise is a full-body workout that targets the core, arms, and legs. To perform this exercise, you will need an exercise ball and a flat surface. Start by kneeling on the ground with your hands on the exercise ball in front of you. Slowly roll the ball forward, extending your arms and keeping your core engaged. Hold this position for a few seconds, then slowly roll the ball back to the starting position. This exercise helps improve balance, stability, and overall strength. It can also be modified to make it more challenging by adding weights or increasing 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
  • Kneel with hands on ball as shown.
  • Lean forward while pushing ball forward.
  • Pelvis should rotate forward.
  • Return to start position and rotate pelvic bone backward.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Strengthened leg muscles
  • Improved coordination
  • Improved stability
  • Increased range of motion
  • Improved athletic performance
  • Reduced risk of injury

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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

  • Ball kneel and extend is a core strengthening exercise that involves kneeling on a stability ball and extending the arms forward. While this exercise can be beneficial for improving balance, stability, and core strength, there are certain situations when it should be avoided.Firstly, individuals with knee or back injuries should avoid this exercise as it puts pressure on these vulnerable areas. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful to the baby.Furthermore, those with balance issues or who are new to exercise should avoid this exercise as it requires a certain level of balance and coordination. Lastly, individuals with high blood pressure or heart conditions should avoid this exercise as it can increase blood pressure and heart rate. It is always important to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Use a stable and properly inflated exercise ball
  • Place the ball on a non-slip surface
  • Keep your core engaged at all times
  • Do not overextend your arms or legs
  • Breathe regularly and avoid holding your breath
  • Start with a small range of motion and gradually increase it
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor before starting the exercise if you have any medical conditions or injuries

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Knee pain
  • Patellofemoral pain syndrome
  • Runner’s knee
  • IT band syndrome
  • Patellar tendinitis
  • Bursitis
  • Meniscus tears
  • ACL injuries
  • 1PCL injuries
  • 1
  • MCL injuries
  • 1
  • LCL injuries
  • 1
  • Post-surgery knee rehabilitation
  • 1
  • Knee osteochondritis dissecans
  • 1
  • Chondromalacia patellae
  • 1
  • Osgood-Schlatter disease
  • 1
  • Patella dislocation
  • 1
  • Patella fracture
  • 20. Knee osteoporosis.

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    Frequently asked questions

     

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