Ball sitting side stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball sitting side stretch )

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Name of exercise  Stretch lumbar sidebend sit w/ball
Other names of exercise Ball sitting side stretch
Description of exercise The Ball Sitting Side Stretch is a simple and effective exercise that targets the core muscles, specifically the obliques. To perform this exercise, sit on a stability ball with your feet planted firmly on the ground. Place your hands behind your head and engage your core muscles. Slowly lean to one side, keeping your hips and shoulders aligned. Hold the stretch for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve flexibility, balance, and stability while also toning and strengthening the core muscles. It can be modified for beginners by using a smaller stability ball or by placing the feet wider apart for more support.
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 on floor next to ball.
  • Place arm on ball.
  • Push against ball and let ball roll slightly as shown.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved core strength
  • Reduced risk of injury
  • Better posture
  • Targeted oblique muscles
  • Improved balance
  • Improved spinal mobility
  • Increased blood flow to the muscles
  • Can be done anywhere with a stability ball
  • Can be modified for all fitness levels

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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 sitting side stretch exercise should be avoided if you have any current injuries or pain in your back, hips, or shoulders. This exercise puts pressure on these areas and could worsen any existing conditions. It should also be avoided if you have a herniated disc or any other spinal issues. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. If you have any balance issues or have recently had surgery, it is best to avoid this exercise as well. It is always important to consult with a doctor or physical therapist 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 performing the exercise
  • Use a stability ball that is the appropriate size for your height
  • Keep your feet flat on the ground
  • Engage your core muscles throughout the exercise
  • Maintain proper posture and alignment
  • Avoid bouncing or jerking movements
  • Do not overstretch or push yourself too far
  • Breathe deeply and evenly
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Arthritis
  • Back Pain
  • Fibromyalgia
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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