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

Ball side lunge reach : How to do, Benefits, Side Effects, Uses, Precautions ( Ball side lunge reach )

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Name of exercise  Resist knee side lunge reach w/Medicine Ball
Other names of exercise Ball side lunge reach
Description of exercise The ball side lunge reach exercise is a dynamic movement that combines a side lunge with a reach using a stability ball. This exercise targets the lower body, specifically the glutes, quads, and hamstrings, while also engaging the core and improving balance and coordination. To perform this exercise, stand with your feet hip-width apart and hold a stability ball in front of your chest. Step out to the side with one foot and lower into a lunge, while simultaneously reaching the ball towards the opposite foot. Push off the bent leg to return to the starting position and repeat on the other side. This exercise can be modified by using a lighter or heavier ball or adding a twist at the end of the reach. It is a great exercise for improving lower body strength and stability.
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 sideways and reach forward with ball.
  • Step back to standing and return ball to chest.
  • Repeat using other leg.

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    Video Tutorial

    EX2740/YTB/Link

     

    Body Part Chest, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, 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 High
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

    EX2740/T1(ME/1)

  • Increased hip mobility
  • Improved balance
  • Strengthened glutes
  • Engaged core muscles
  • Improved coordination
  • Enhanced flexibility
  • Strengthened quads and hamstrings
  • Improved range of motion
  • Increased lower body stability
  • Improved 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 side lunge reach exercise is generally a safe and effective exercise for most individuals. However, there are certain situations where it may be best to avoid this exercise or modify it to suit your needs. Firstly, if you have any current injuries or pain in your knees, hips, or lower back, it is important to consult with a healthcare professional before attempting this exercise. The side lunge motion can put strain on these areas and may exacerbate any existing issues. Additionally, if you have any balance or stability issues, it is important to use caution when performing this exercise, as it involves balancing on one leg while reaching with the opposite arm. Pregnant women should also avoid this exercise, as the twisting motion and pressure on the abdominal area can be harmful. Lastly, if you are new to exercising or have not performed this exercise before, it is important to start with a lower weight or no weight at all and focus on proper form to avoid injury.

    • 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 proper form and technique throughout the exercise
  • Engage your core muscles to maintain stability
  • Keep your chest lifted and shoulders relaxed
  • Keep your knees in line with your toes
  • Do not overextend or strain your back
  • Start with light weights and gradually increase as you get comfortable
  • Avoid locking your knees at the end of the movement
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Knee pain
  • Hip pain
  • Ankle pain
  • Back pain

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    EX2740/FAQ/1

     

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