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

( Bosu sidebend )

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Name of exercise  AROM trunk sidebend beg w/BOSU
Other names of exercise Bosu sidebend
Description of exercise The Bosu sidebend exercise is a core-strengthening exercise that targets the obliques and improves balance and stability. It involves standing on a Bosu ball with one foot while holding a dumbbell or medicine ball in one hand. The other hand is placed behind the head or on the hip. The movement involves bending sideways at the waist, bringing the weight towards the knee of the standing leg, and then returning to the starting position. This exercise challenges the core muscles to maintain balance and stability while also working the obliques to strengthen and tone the sides of the torso. It can be modified for beginners by using a lighter weight or by performing the movement without a weight.
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
  • Lie on side with waist at top of BOSU, legs on floor, straight and together, upper body resting on floor.
  • Cross arms over chest and raise upper body upward until body is straight.
  • Lower and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=9PA0lSkbTuo

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Extension, Elevation, Plantarflexion

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased flexibility
  • Enhanced coordination
  • Improved posture
  • Targets oblique muscles
  • Engages stabilizing muscles
  • Can be modified for different fitness levels
  • Increases overall body strength
  • Helps prevent back injuries

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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 sidebend exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. This includes issues with your back, neck, shoulders, or hips. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your core and pelvic floor muscles. If you are new to exercise or have poor balance, it is also recommended to avoid this exercise until you have built up your strength and stability. It is always important to consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs.

    • 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
  • Keep your core engaged throughout the movement
  • Maintain proper form and alignment
  • Use a stable and secure Bosu ball
  • Start with a lower intensity and gradually increase as your strength improves
  • Keep your head and neck in a neutral position
  • Breathe evenly and avoid holding your breath
  • Avoid overextending or hyperextending your spine
  • Do not rush through the exercise, focus on controlled movements
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Asthma
  • Chronic Obstructive Pulmonary Disease (COPD)
  • Scoliosis
  • Back pain
  • Postural imbalances
  • Muscle imbalances
  • Core weakness
  • Balance and coordination issues

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    Frequently asked questions

     

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