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

( Ball to wall twist )

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Name of exercise  Resist trunk rotn at wall w/ball
Other names of exercise Ball to wall twist
Description of exercise The ball to wall twist exercise is a core strengthening exercise that involves using a stability ball and a wall. To perform this exercise, start by standing facing a wall with your feet hip-width apart and holding a stability ball at chest level. Lean back against the wall, keeping your core engaged and your back flat against the wall. From this starting position, twist your torso to one side, bringing the ball towards the wall and then back to the center. Repeat on the other side. This exercise targets the obliques, lower back, and abdominal muscles, helping to improve core stability and balance. It can also help to improve posture and prevent lower back pain.
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
  • Stand about 6 inches in front of a wall, facing away from wall. with medicine ball in hands at hip height.
  • Twist one direction and touch wall with ball.
  • Twist back around to other direction and touch ball to wall.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Increased core strength
  • Improved stability and balance
  • Enhanced rotational power
  • Strengthened obliques
  • Improved coordination
  • Increased flexibility
  • Improved posture
  • Reduced risk of lower back pain
  • Improved sports performance
  • Can be done with minimal equipment

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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 to Wall Twist exercise should be avoided if you have any existing injuries or pain in your shoulders, back, or hips. It also should not be performed if you have any medical conditions that may be aggravated by twisting motions, such as herniated discs or osteoporosis. Pregnant women or individuals who have recently given birth should also avoid this exercise. Additionally, if you experience dizziness or lightheadedness during the exercise, it is best to stop and consult with a medical professional. It is important to listen to your body and avoid any exercises that cause discomfort or pain. Always consult with a doctor or certified fitness professional 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 properly before starting the exercise
  • Use a stability ball that is the correct size for your height
  • Ensure the wall is sturdy and secure
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Avoid twisting too far or too quickly
  • Keep your back straight and avoid hunching over
  • Use controlled movements and avoid jerking motions
  • Breathe evenly and don’t hold your breath
  • Stop the exercise if you feel any pain or discomfort

    • Helpful in Diseases

  • Back pain
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Spinal stenosis
  • Sciatica
  • Muscle strain
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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