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

( Ball wall roll )

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Name of exercise  AROM shld ball wall roll
Other names of exercise Ball wall roll
Description of exercise Ball wall roll exercise is a simple yet effective workout that targets the core muscles, especially the obliques. To perform this exercise, you will need an exercise ball and a wall. Start by standing facing the wall with your feet shoulder-width apart and the exercise ball held against the wall at chest level. Slowly roll the ball to your right side, keeping your arms straight and engaging your core muscles. Then, roll the ball back to the starting position and repeat on the left side. This exercise helps improve stability, balance, and strength in the core muscles, 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
  • Stand facing wall with ball on wall at shoulder level
  • Keep elbows straight.
  • Lean against ball and roll ball upward, then downward.
  • Roll ball to one side, then to the other side.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid, Biceps, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction, Horizontal Adduction
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improves core strength
  • Increases stability and balance
  • Targets multiple muscle groups
  • Enhances coordination and motor skills
  • Can be modified for various fitness levels
  • Helps with posture and alignment
  • Can be done with minimal equipment
  • Can be used for rehabilitation purposes
  • Increases flexibility and range of motion
  • Can be incorporated into a full body 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 wall roll exercise should be avoided if you have any pre-existing back or neck injuries, as it can put strain on those areas. It should also be avoided if you are pregnant or have any conditions that may affect your balance or stability, such as vertigo or inner ear issues. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. Additionally, if you have any recent surgeries or injuries, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. Always listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • 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 stable and sturdy wall for support
  • Make sure the ball is properly inflated and not too heavy
  • Keep your feet hip-width apart for better balance
  • Engage your core muscles throughout the exercise
  • Start with slow and controlled movements
  • Avoid arching your back or overextending your neck
  • Use a mat or cushion for comfort and to prevent slipping
  • Keep your shoulders relaxed and away from your ears
  • Consult a professional if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • fibromyalgia
  • chronic obstructive pulmonary disease (COPD)
  • osteoarthritis
  • rheumatoid arthritis
  • lupus
  • muscular dystrophy
  • cerebral palsy
  • spinal cord injury
  • post-surgery rehabilitation
  • balance disorders

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    Frequently asked questions

     

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