Half superman face up on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half superman face up on ball )

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Name of exercise  AROM lumbar same arm/leg supine Ball
Other names of exercise Half superman face up on ball
Description of exercise The Half Superman Face Up on Ball exercise is a challenging core and upper body workout that involves lying face down on an exercise ball with one arm extended in front of you and one leg extended behind you. This exercise targets the muscles in your back, shoulders, and glutes, as well as your core for stability. To perform this exercise, you must balance on the ball with only one arm and one leg, while engaging your core to maintain proper form. This exercise helps to improve balance, coordination, and overall strength in the upper body and core muscles. It can be modified for different fitness levels by adjusting the size and firmness of the exercise 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
  • Lie face up over ball as shown.
  • Raise left arm up over head, and straighten left leg.
  • Hold, lower and repeat with right arm and right leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improves core strength
  • Enhances balance
  • Increases back flexibility
  • Tones glutes
  • Engages lower back muscles
  • Improves posture
  • Strengthens hamstrings
  • Challenges stability
  • Improves coordination
  • Targets deep abdominal muscles

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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 superman face up on ball exercise is a popular core strengthening exercise that involves lying on your stomach on an exercise ball and lifting your arms and legs off the ground. While this exercise can be beneficial for building core strength, there are certain situations where it should be avoided.Firstly, if you have any back or neck injuries, it is important to consult with a doctor or physical therapist before attempting this exercise. The unstable nature of the exercise ball can put added strain on your spine, potentially exacerbating any existing injuries.Additionally, if you are pregnant, it is best to avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby.Furthermore, if you are new to exercising or have a weak core, it is important to start with simpler exercises before attempting the half superman face up on ball. This exercise requires a good amount of balance and stability, and attempting it without proper preparation can increase the risk of injury.Lastly, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a professional. It is always better to err on the side of caution and choose a different exercise that is better suited to your abilities and fitness level.

    • Precautions

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

  • Maintain proper back posture, do not allow hips to twist.

    • Helpful in Diseases

  • Spinal cord injuries
  • Muscular dystrophy
  • Cerebral palsy
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke
  • Herniated disc
  • Scoliosis
  • Degenerative disc disease
  • Osteoporosis

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    Frequently asked questions

     

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