Ball static bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball static bridge )

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Name of exercise  AROM lumbar static bridge w/ball
Other names of exercise Ball static bridge
Description of exercise Ball static bridge exercise is a variation of the traditional static bridge exercise that involves using a stability ball. To perform this exercise, lie on your back with your feet on top of the ball and your arms by your sides. Lift your hips off the ground, creating a straight line from your shoulders to your feet. Hold this position for 30 seconds to a minute, engaging your core and glute muscles. This exercise helps to improve core strength, stability, and balance, while also targeting the glutes, hamstrings, and lower back. It can be modified for different fitness levels by adjusting the ball’s distance from your body.
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
  • Position shoulders on ball.
  • Lift buttocks up until parallel to floor.
  • Maintain a static bridging position, with feet at shoulder distance.
  • Hold, relax, and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased stability and balance
  • Engages glutes and hamstrings
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps prevent lower back pain
  • Enhances posture
  • Improves coordination
  • Can be done anywhere with a stability ball
  • Adds variety to workout routine

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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 static bridge exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the neck, shoulders, wrists, or back. If you have any pain or discomfort during the exercise, stop immediately and consult a doctor. Pregnant women should also avoid this exercise as it may put unnecessary strain on the body. Additionally, if you are new to exercising or have a weak core, it is important to build up strength and stability before attempting this exercise to avoid injury. Always listen to your body and do not push yourself beyond your limits.

    • Precautions

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

  • Proper warm-up and stretching
  • Use a stable and sturdy exercise ball
  • Maintain proper form and alignment
  • Engage core muscles throughout the exercise
  • Keep the ball in a fixed position
  • Avoid excessive arching or rounding of the back
  • Do not hold your breath
  • Use controlled and slow movements
  • Keep shoulders relaxed
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Parkinson’s Disease
  • Multiple Sclerosis
  • Cerebral Palsy
  • Spinal Cord Injuries
  • Muscular Dystrophy

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    Frequently asked questions

     

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