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

( Ball walkout )

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Name of exercise  AROM lumbar ext sit to supine walkout w/ball
Other names of exercise Ball walkout
Description of exercise Ball walkout exercise is a full-body exercise that targets the core, arms, and legs. It involves starting in a standing position with the feet hip-width apart and the hands on a stability ball in front of you. From there, you slowly walk your hands out until your body is in a plank position with your hands on the ground and your feet on the ball. Then, you walk your hands back towards the ball, returning to the starting position. This exercise helps to improve core stability, balance, and coordination, while also strengthening the arms and legs. It can be modified for different fitness levels by adjusting the starting position or using a smaller or larger stability ball.
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 upright on ball with arms crossed over chest.
  • Walk outward using the legs while leaning back until mid back is on ball and body is parallel to floor.
  • Walk back up to sitting position and repeat.

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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 Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved coordination
  • Improved posture
  • Increased cardiovascular endurance
  • Improved lower body strength
  • Improved stability
  • Improved hip mobility
  • Improved ankle strength

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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 walkout exercise should be avoided if you have any existing injuries or medical conditions that could be aggravated by this exercise. It is also not recommended for beginners or individuals with weak core muscles as it requires a certain level of strength and stability. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. If you experience any discomfort or pain while performing the Ball walkout, stop immediately and consult a medical professional. Additionally, if you are not familiar with proper form and technique, it is best to avoid this exercise to prevent injury. Always listen to your body and modify or avoid any exercises that do not feel right for you.

    • 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
  • Ensure the ball is stable and secure on the ground
  • Keep your core engaged throughout the movement
  • Use slow and controlled movements
  • Do not arch your back or let your hips drop
  • Keep your arms straight and avoid bending at the elbows
  • Do not hold your breath, remember to breathe continuously
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • knee pain
  • osteoarthritis
  • hip pain
  • sciatica
  • lower back pain
  • ankle sprains
  • plantar fasciitis
  • hamstring strains
  • patellofemoral pain syndrome
  • shin splints

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    Frequently asked questions

     

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