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

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

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Name of exercise  AROM knee step up lateral w/ball w/BOSU®
Other names of exercise BOSU® skate with ball
Description of exercise BOSU® skate with ball exercise is a dynamic and challenging exercise that combines elements of skating and balance training. It involves standing on a BOSU® ball with one foot while holding a small ball, similar to a hockey puck, in your hand. The movement is similar to ice skating, where you push off with one foot and glide on the other. This exercise requires good balance, coordination, and core strength to maintain stability on the unstable surface of the BOSU® ball. It targets the lower body muscles, including the glutes, quads, and calves, while also engaging the core and improving overall balance and stability. It can be modified to suit different fitness levels and is a fun and effective way to improve skating skills and overall fitness.
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 to side of BOSU with one foot on BOSU and one on floor.
  • Hold ball in hands in front of chest.
  • Step sideways up and over BOSU.
  • Repeat.

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    Video Tutorial

    EX3857/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Outer Thigh
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    EX3857/T1(ME/1)

  • Improves balance and coordination
  • Strengthens core muscles
  • Enhances agility and stability
  • Increases leg strength
  • Improves ankle stability
  • Enhances cardiovascular endurance
  • Challenges muscles in new ways
  • Improves posture and body control
  • Low-impact exercise option
  • Can be modified for different fitness levels

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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® skate with ball exercise is a challenging and effective exercise that can improve balance, coordination, and core strength. However, there are certain situations where it may be best to avoid this exercise:Recent injury: If you have recently suffered an injury, especially to your lower body or core, it is best to avoid this exercise until you have fully recovered.
  • Lack of stability: If you have poor balance or stability, it may be difficult to perform this exercise safely. It is important to master basic balance exercises before attempting more advanced ones.
  • Pregnancy: Pregnant women should avoid this exercise as it involves balancing on one leg and could increase the risk of falls.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as it could worsen your symptoms.
  • Unstable surface: The BOSU® ball is an unstable surface, so if you have any conditions that affect your ability to balance, such as inner ear problems, it is best to avoid this exercise.Remember to always consult with a healthcare professional before starting any new exercise routine, and listen to your body’s signals to determine if an exercise is appropriate for you.

    • 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
  • Wear appropriate athletic shoes
  • Clear the area of any obstacles
  • Start with a low intensity and gradually increase
  • Keep your core engaged
  • Keep your feet shoulder-width apart
  • Avoid leaning too far forward or backward
  • Keep your knees slightly bent
  • Use a spotter if needed
  • Do not perform the exercise if you have any injuries or pain

    • Helpful in Diseases

  • ankle sprains
  • arthritis
  • multiple sclerosis
  • Parkinson’s disease
  • stroke recovery
  • balance disorders
  • fibromyalgia
  • osteoporosis
  • postural instability
  • post-surgical rehabilitation
  • ACL injuries
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injuries
  • vertigo

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    EX3857/FAQ/1

     

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