Ball reverse lunge reach exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball reverse lunge reach )

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Name of exercise  Resist knee reverse lunge reach w/Medicine Ball
Other names of exercise Ball reverse lunge reach
Description of exercise The Ball Reverse Lunge Reach is a dynamic exercise that targets the lower body muscles while also challenging balance and coordination. To perform this exercise, stand with your feet hip-width apart and hold a stability ball in front of you at chest level. Step back with one foot and lower into a lunge, keeping your front knee behind your toes. As you lower, reach the ball towards the ground on the same side as your front leg. Push through your front heel to stand back up and bring the ball back to chest level. Repeat on the other side. This exercise helps to improve leg strength, core stability, and overall balance.
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
  • Hold medicine ball to chest.
  • Step backward and reach forward with ball.
  • Step back to standing and return ball to chest.
  • Repeat using other leg.

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    Video Tutorial

     

    Body Part Chest, Hip, Knee, Ankle & Foot, Shoulder, Entire Body
    Type of Muscles Pectoral , Gluteal, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced core stability
  • Improved coordination
  • Increased flexibility
  • Targets multiple muscle groups
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Can be incorporated into a full-body workout
  • Can be done anywhere with minimal equipment

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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 reverse lunge reach exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the movement. It is also not recommended for individuals who are new to exercise or have poor balance and stability. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional. It is important to listen to your body and only perform exercises that are suitable for your fitness level and physical capabilities. Always consult with a doctor or certified fitness 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 properly before starting the exercise
  • Maintain proper form and alignment throughout the movement
  • Use a stable and properly inflated exercise ball
  • Keep the ball in contact with your body at all times
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Keep your core engaged and your back straight
  • Take breaks if you feel any pain or discomfort
  • Avoid locking your knees or leaning too far forward
  • Breathe evenly and do not hold your breath
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • Knee pain
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Bursitis
  • Tendinitis
  • Plantar fasciitis
  • IT band syndrome

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    Frequently asked questions

     

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