BOSU® corkscrew with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

BOSU® corkscrew with ball : How to do, Benefits, Side Effects, Uses, Precautions ( BOSU® corkscrew with ball )

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Name of exercise  AROM knee squat rot w/ball w/BOSU®
Other names of exercise BOSU® corkscrew with ball
Description of exercise The BOSU® corkscrew with ball exercise is a challenging and dynamic movement that targets the core muscles. It involves balancing on a BOSU® ball with one foot while holding a medicine ball in front of the body. The exercise begins by rotating the torso and the ball to one side, then twisting back to the center and extending the ball overhead. This movement is repeated in a controlled and fluid motion, engaging the abdominals, obliques, and back muscles. The instability of the BOSU® ball adds an extra challenge to the exercise, making it a great way to improve balance, stability, and core strength.
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 on BOSU, hold ball in hands in front of chest.
  • Squat down and move ball to one side.
  • Return to standing bringing ball to center.
  • Squat down and move ball to other side.
  • Return to standing bringing ball to center.
  • Repeat.

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    Video Tutorial

    EX3854/YTB/Link

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation

    Benefits of exercise

    EX3854/T1(ME/1)

  • Core strengthening
  • Improved balance
  • Increased flexibility
  • Enhanced coordination
  • Targets multiple muscle groups
  • Low-impact exercise
  • Can be modified for all fitness levels
  • Improves posture
  • Enhances stability
  • Engages deep abdominal muscles

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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 BOSU® corkscrew with ball exercise should be avoided if you have any existing injuries or conditions that may be aggravated by the twisting motion, such as back or neck problems. It should also be avoided if you are pregnant or have recently given birth. Additionally, if you are new to exercising or have limited core strength, it is best to start with simpler exercises before attempting the corkscrew with ball. If you experience any pain or discomfort during the exercise, stop immediately and consult a medical professional. It is important to always listen to your body and avoid any exercises that may put you at risk for injury.

    • Precautions

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

  • Use a properly inflated BOSU® ball
  • Ensure the BOSU® ball is placed on a stable surface
  • Keep your core engaged throughout the exercise
  • Start with a smaller range of motion and gradually increase as you become more comfortable
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back
  • Keep your hips stable and avoid excessive twisting
  • Do not hold your breath
  • Use a light weight or no weight at all
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • balance and stability training
  • core strengthening
  • back pain
  • knee pain
  • ankle instability
  • postural imbalances
  • hip weakness
  • shoulder instability
  • scoliosis
  • multiple sclerosis
  • Parkinson’s disease
  • osteoporosis
  • stroke rehabilitation
  • post-surgical rehabilitation
  • sports injuries
  • fall prevention

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    EX3854/FAQ/1

     

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