Bosu push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu push up )

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Name of exercise  AROM shld push up w/BOSU
Other names of exercise Bosu push up
Description of exercise Bosu push up exercise is a variation of the traditional push up that involves using a Bosu ball, which is a half-sphere stability training tool. The exercise is performed by placing the hands on the flat side of the Bosu ball and the feet on the ground, then lowering the body towards the ball and pushing back up to the starting position. This exercise engages the core muscles and challenges balance and stability, making it a great full-body workout. It also helps improve upper body strength, shoulder stability, and overall coordination. Variations of the Bosu push up, such as adding a twist or using one arm, can increase the difficulty and provide a more challenging workout.
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
  • Place BOSU domed side down.
  • Place balls of feet on floor with straight legs and place hands on sides of BOSU as shown.
  • Perform a push up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Builds upper body strength
  • Engages core muscles
  • Increases shoulder stability
  • Improves balance
  • Targets multiple muscle groups
  • Enhances coordination
  • Increases muscle endurance
  • Can be modified for different fitness levels
  • Improves posture
  • Can be incorporated into a full body workout

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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

  • Bosu push ups should be avoided if you have any existing shoulder or wrist injuries, or if you are recovering from a recent injury in these areas. This exercise puts a lot of strain on these joints and can exacerbate any existing issues. It is also not recommended for beginners or those with weak core muscles, as it requires a strong and stable core to perform correctly. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. If you are experiencing any pain or discomfort while performing Bosu push ups, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Ensure proper warm-up before starting the exercise
  • Maintain a stable and balanced position on the Bosu ball
  • Keep the core engaged throughout the exercise
  • Place the hands shoulder-width apart on the Bosu ball
  • Keep the elbows close to the body
  • Avoid arching the back or bending the knees
  • Breathe continuously and evenly
  • Do not push too far down, maintain a comfortable range of motion
  • Use controlled and slow movements
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder injuries
  • Back pain
  • Obesity
  • Heart disease
  • Diabetes
  • High blood pressure

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    Frequently asked questions

     

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