Half ball bridge DB lift on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half ball bridge DB lift on ball )

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Name of exercise  Resist shld flx supine bridge w/ball w/wt.
Other names of exercise Half ball bridge DB lift on ball
Description of exercise The Half ball bridge DB lift on ball exercise is a challenging variation of the traditional bridge exercise that targets the glute muscles, core stability, and balance. To perform this exercise, one must lie on their back with their feet on a half ball and a dumbbell resting on their hips. As they lift their hips off the ground, they must also balance the dumbbell on their hips while keeping their core engaged. This exercise helps improve overall strength and stability in the lower body and can be modified by using a lighter or heavier dumbbell or by increasing the duration of the hold. It is a great addition to any workout routine for those looking to improve their balance and strengthen their glutes.
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 with back on ball, knees bent, feet flat on floor with small ball between knees as shown.
  • Begin with arms at sides, holding weights in hands.
  • Lift arms upward and overhead, keeping elbows straight.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased stability
  • Enhanced coordination
  • Targeted muscle activation
  • Improved posture
  • Increased muscle endurance
  • Enhanced upper body strength
  • Improved joint mobility
  • Increased muscle definition

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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 Half ball bridge DB lift on ball exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the exercise. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it can put strain on the pelvic floor muscles. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires a high level of balance and coordination. It is always important to listen to your body and if you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Keep back in neutral position.

    • Helpful in Diseases

  • Low back pain
  • Spinal cord injuries
  • Herniated disc
  • Scoliosis
  • Osteoporosis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Arthritis
  • Post-surgical rehabilitation for back or hip surgeries1Balance and stability training for athletes1
  • Postural correction for poor posture or rounded shoulders.

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    Frequently asked questions

     

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