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

( Ball superman )

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Name of exercise  AROM lumbar ext (superman) w/ball
Other names of exercise Ball superman
Description of exercise The Ball Superman exercise is a core strengthening exercise that targets the muscles in the lower back, glutes, and hamstrings. To perform this exercise, lie face down on an exercise ball with your feet slightly wider than hip-width apart and your arms extended in front of you. Engage your core and lift your arms and legs off the ground, keeping them straight. Hold this position for a few seconds, then slowly lower back down to the starting position. Repeat for several repetitions. This exercise helps improve balance, stability, and overall core strength, making it a great addition to any workout routine.
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
  • Lie on ball, face down with knees bent and toes against wall.
  • Straighten back while straightening legs and bringing arms out over head.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Improves core strength
  • Increases upper body strength
  • Enhances posture
  • Develops balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Requires no equipment
  • Can be done anywhere
  • Helps with coordination and control
  • Boosts overall 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 Superman exercise should be avoided if you have any existing back or neck injuries, as it puts a lot of strain on these areas. It should also be avoided if you are pregnant or have recently given birth, as it may be too strenuous for your body. Additionally, if you have high blood pressure or any heart conditions, this exercise should be avoided as it can increase your heart rate and blood pressure. If you experience any pain or discomfort while performing the exercise, it is important to stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate any existing conditions.

    • Precautions

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

  • Keep back straight and do not arch back or raise head.

    • Helpful in Diseases

  • strengthening muscles
  • improving posture
  • preventing back pain
  • increasing core stability
  • improving balance
  • enhancing athletic performance
  • reducing risk of injury
  • aiding in weight loss
  • improving cardiovascular health

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    Frequently asked questions

     

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