Foot to hand catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Foot to hand catch )

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Name of exercise  Resist knee throw and catch w/Medicine Ball
Other names of exercise Foot to hand catch
Description of exercise Foot to hand catch is a dynamic exercise that involves throwing and catching a ball between the feet and hands. It is a great full-body workout that improves coordination, balance, and agility. To perform this exercise, start by standing with your feet shoulder-width apart and holding a ball between your hands at chest level. Then, with a slight bend in your knees, use your legs to propel the ball up towards your feet. As the ball reaches your feet, quickly lift one foot off the ground and catch the ball between your foot and hand. Repeat this movement, alternating between your right and left foot. This exercise can be modified by using a smaller or larger ball, or by adding a jump before catching the ball.
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 with medicine ball between ankles.
  • Jump up, bending knees to throw ball upward.
  • Catch ball in hands.
  • Drop ball on floor, between ankles and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=laoOvj6jNtA%26pp=ygUdI3lvdXR1YmVjaGFubmVsdXNlcm5hbWVjaGFuZ2U%253D

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Elevation, Reposition

    Benefits of exercise

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

  • Improved hand-eye coordination
  • Increased flexibility
  • Strengthened grip
  • Enhanced balance
  • Improved foot dexterity
  • Increased agility
  • Improved reaction time
  • Strengthened core muscles
  • Improved proprioception
  • Enhanced athletic performance

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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

  • Foot to hand catch exercise should be avoided if you have any pre-existing injuries or pain in your lower back, hips, or shoulders. It is also not recommended for individuals with balance or coordination issues, as it requires a certain level of stability and control. Pregnant women should also avoid this exercise as it puts pressure on the abdomen and can be uncomfortable. If you have any concerns or doubts about your ability to safely perform this exercise, it is best to consult with a medical professional before attempting it. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Avoid overstretching
  • Warm up properly
  • Keep your core engaged
  • Communicate with your partner
  • Use proper hand placement
  • Start with a low and slow catch
  • Maintain proper alignment
  • Do not force the catch
  • Use a spotter if needed
  • Listen to your body

    • Helpful in Diseases

  • Muscular dystrophy
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Traumatic brain injury
  • Spinal cord injury
  • Cerebral palsy
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Polio

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    Frequently asked questions

     

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