Down crunch on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Down crunch on ball )

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Name of exercise  AROM lumbar hip/knee flx bil prone w/ball
Other names of exercise Down crunch on ball
Description of exercise The Down crunch on ball exercise is a core strengthening exercise that involves lying on your back on a stability ball with your feet planted firmly on the ground. With your hands behind your head, you slowly lower your upper body towards the ground, engaging your abdominal muscles. As you reach the bottom of the movement, you contract your abs and lift your upper body back up to the starting position. This exercise targets the entire core, including the upper and lower abs, obliques, and lower back muscles. It also helps improve balance and stability, 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
  • Begin in push-up position with lower legs on ball as shown.
  • Bend hips and knees to bring ball forward, keeping trunk straight.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Supination, Elevation, Retraction, Depression

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Increased stability
  • Better posture
  • Toned abdominal muscles
  • Engages multiple muscle groups
  • Low impact on joints
  • Can be modified for different fitness levels
  • Can be done at home or in the gym
  • Enhances overall physical fitness

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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 Down crunch on ball exercise should be avoided if you have any pre-existing neck or back injuries, as it puts strain on these areas. It should also be avoided if you experience pain or discomfort while performing the exercise. Additionally, if you have a weak core or have not been cleared by a doctor to engage in physical activity, it is best to avoid this exercise as it requires a strong core to maintain proper form and prevent injury. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. It is important to listen to your body and consult with a healthcare professional before attempting any new exercises.

    • Precautions

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

  • Use a properly inflated exercise ball
  • Place the ball on a flat, stable surface
  • Make sure your feet are firmly planted on the ground
  • Keep your back straight and engage your core muscles
  • Avoid overextension of your neck or back
  • Start with small movements and gradually increase intensity
  • Breathe consistently throughout the exercise
  • Keep your arms and hands relaxed
  • Stop if you experience any pain or discomfort
  • Always consult a doctor before starting any new exercise routine

    • Helpful in Diseases

  • Back pain
  • Herniated disc
  • Sciatica
  • Scoliosis
  • Osteoporosis
  • Spinal stenosis
  • Muscle strain
  • Poor posture
  • Degenerative disc disease
  • Arthritis
  • 1Fibromyalgia
  • 1
  • Ankylosing spondylitis
  • 1
  • Rheumatoid arthritis
  • 1
  • Kyphosis
  • 1
  • Lordosis
  • 1
  • Muscle imbalances
  • 1
  • Chronic lower back pain

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    Frequently asked questions

     

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