Ball rocking walkout arm stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball rocking walkout arm stretch )

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Name of exercise  Stretch lumbar ext supine rocking w/ball
Other names of exercise Ball rocking walkout arm stretch
Description of exercise The ball rocking walkout arm stretch exercise is a dynamic stretching exercise that targets the arms, shoulders, and core muscles. To perform this exercise, you will need an exercise ball and a flat surface. Begin by kneeling on the floor with your hands on the ball. Slowly walk your hands out in front of you, keeping your core engaged and your back straight. Once you reach a comfortable stretch, hold for a few seconds before walking your hands back to the starting position. This exercise helps improve upper body flexibility and stability, and can also be used as a warm-up before a workout or as a cool-down after a workout.
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
  • Sit upright on ball with arms crossed over chest.
  • Walk outward using the legs while leaning back until low back is on ball.
  • Lift arms over head and rock side to side on ball.
  • Walk back up to sitting position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Elevation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased upper body strength
  • Strengthened core muscles
  • Improved balance and coordination
  • Enhanced posture
  • Increased range of motion
  • Improved shoulder mobility
  • Strengthened back muscles
  • Reduced risk of injury
  • Improved overall body stability

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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 rocking walkout arm stretch exercise should be avoided if you have any existing shoulder or back injuries or conditions. This exercise puts a lot of strain on the shoulders and back, and can exacerbate any existing issues. It is also not recommended for those who are pregnant or have recently given birth, as it can put pressure on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a doctor or physical therapist. Additionally, if you are new to exercise or have a low level of fitness, it is best to start with simpler exercises before attempting the Ball rocking walkout arm stretch.

    • 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 core engaged throughout the exercise
  • Maintain proper form and alignment
  • Avoid overextending your arms or back
  • Start with small movements and gradually increase intensity
  • Do not hold your breath, remember to breathe
  • Keep your feet firmly planted on the ground
  • Listen to your body and stop if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise if you have any injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprain
  • Osteoarthritis
  • Rheumatoid arthritis

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    Frequently asked questions

     

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