Elastic arm out crosses on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic arm out crosses on ball )

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Name of exercise  Resist shld horiz abd on Ball w/elastic
Other names of exercise Elastic arm out crosses on ball
Description of exercise Elastic arm out crosses on ball exercise is a dynamic movement that involves using an exercise ball to engage the core and upper body muscles. To perform this exercise, one must lie on their back with their arms outstretched and the exercise ball held between their feet. The arms are then crossed over the chest, with the ball being passed from the feet to the hands and back again. This movement requires balance, coordination, and control, making it a challenging and effective full-body exercise. It targets the chest, shoulders, arms, and core muscles, helping to improve strength, stability, and overall fitness. It can be modified for different fitness levels by adjusting the speed and intensity of the movement.
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
  • Attach elastic to secure object at shoulder level.
  • Sit on ball with proper low back posture.
  • Arm out in front, elbow straight.
  • Grasp elastic and pull outward as shown.
  • Hold relax and repeat.Hold relax and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=EzxYTsfuB6c%26pp=ygUJI2pvZ2FicmFk

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Circumduction, Extension, Supination, Elevation, Reposition

    Benefits of exercise

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

  • Improved shoulder stability
  • Increased upper body strength
  • Improved coordination and balance
  • Increased range of motion
  • Improved posture
  • Enhanced muscle endurance
  • Strengthened core muscles
  • Improved sports performance
  • Reduced risk of shoulder injuries
  • Improved overall fitness level

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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

  • Elastic arm out crosses on ball exercise should be avoided in certain situations to prevent injury or discomfort. These may include:Existing shoulder or arm injuries: If you have a history of shoulder or arm injuries, it is best to avoid this exercise as it can put strain on these areas and worsen the injury.
  • Lack of stability or balance: This exercise requires good stability and balance to perform correctly. If you have poor balance or stability, it is best to avoid this exercise to prevent falls or accidents.
  • Recent surgery: If you have had recent surgery on your shoulders or arms, it is best to avoid this exercise until you have fully recovered and received clearance from your doctor.
  • Pregnancy: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and may not be safe for the baby.
  • Severe joint pain: If you experience severe joint pain in your shoulders, arms, or wrists, it is best to avoid this exercise to prevent further discomfort or injury.In conclusion, it is important to listen to your body and avoid this exercise if you have any underlying health conditions or discomfort that may be aggravated by it. Always consult with a medical professional before starting any new exercise routine.

    • 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
  • Use a stable and properly inflated exercise ball
  • Maintain proper posture throughout the exercise
  • Keep your core engaged and your back straight
  • Start with small arm movements and gradually increase range of motion
  • Use a slow and controlled motion
  • Avoid jerky or sudden movements
  • Do not overextend your arms or shoulders
  • Keep your feet firmly planted on the ground
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Frozen shoulder
  • Osteoarthritis of the shoulder
  • Rheumatoid arthritis
  • Thoracic outlet syndrome
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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