Figure 4 on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

Figure 4 on ball : How to do, Benefits, Side Effects, Uses, Precautions ( Figure 4 on ball )

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Name of exercise  Stretch hip extensors supine w/ball (figure 4)
Other names of exercise Figure 4 on ball
Description of exercise Figure 4 on ball exercise is a core strengthening exercise that involves balancing on a stability ball while performing a movement similar to a figure 4 stretch. It targets the glutes, hamstrings, and core muscles, improving balance, stability, and flexibility. To perform this exercise, sit on the stability ball with one foot flat on the ground and the other leg crossed over, creating a figure 4 shape. Slowly lift the hips off the ground and hold for a few seconds before lowering back down. This exercise can be modified by using a smaller stability ball or adding weights for an extra challenge. It is a great addition to any workout routine for a stronger and more stable core.
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 back with calf resting on ball.
  • Place ankle over knee as shown.
  • Slowly bend knee toward chest.
  • Return to start position and repeat with other leg.

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    Video Tutorial

    EX1920/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Rotation, Circumduction

    Benefits of exercise

    EX1920/T1(ME/1)

  • Improves balance
  • Strengthens core muscles
  • Increases flexibility
  • Targets glute muscles
  • Enhances coordination
  • Engages stabilizer muscles
  • Can be modified for different fitness levels
  • Low impact exercise
  • Can be done at home or in a gym
  • Helps with posture and alignment

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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

  • It is important to avoid the Figure 4 on ball exercise if you have any injuries or pain in your hips, lower back, or knees. This exercise puts a lot of strain on these areas and can worsen any existing issues. Additionally, if you have poor balance or coordination, it is best to avoid this exercise as it requires a good amount of stability and control. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and pelvic floor. It is always recommended to consult with a doctor or certified fitness professional before attempting any new exercises, especially if you have any health concerns.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Place the exercise ball on a non-slip surface
  • Keep your back straight and core engaged
  • Do not overextend your legs
  • Keep your arms relaxed and by your sides
  • Avoid bouncing on the ball
  • Start with small movements and gradually increase intensity
  • Keep your eyes focused on a fixed point to maintain balance
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Multiple Sclerosis
  • Parkinson’s Disease
  • Chronic Pain
  • Muscular Dystrophy
  • Obesity
  • Diabetes
  • Heart Disease
  • Hypertension
  • Anxiety
  • Depression
  • Postpartum Depression
  • Chronic Fatigue Syndrome
  • Fibromyalgia
  • Chronic Obstructive Pulmonary Disease (COPD)
  • Asthma
  • Chronic Bronchitis
  • Cystic Fibrosis
  • Stroke
  • Traumatic Brain Injury
  • Spinal Cord Injury
  • Cerebral Palsy
  • Muscular Atrophy
  • Balance and Coordination Issues
  • Rehabilitation after Surgery
  • Low Back Pain
  • Neck Pain
  • Shoulder Pain
  • Hip Pain
  • Knee Pain
  • Ankle Pain
  • Foot Pain

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    EX1920/FAQ/1

     

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