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

( Half superman on ball )

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Name of exercise  AROM lumbar same arm/leg prone Ball
Other names of exercise Half superman on ball
Description of exercise The half superman on ball exercise is a core strengthening exercise that involves balancing on an exercise ball while performing a modified version of the superman exercise. To perform this exercise, lie face down on the exercise ball with your hands on the ground and your feet against a wall for stability. Lift one arm and the opposite leg off the ground, keeping your body in a straight line. Hold for a few seconds, then switch to the other arm and leg. This exercise targets the back, glutes, and core muscles, improving balance and stability. It can also help alleviate back pain and improve posture. It is a challenging exercise that requires proper form and control to be effective.
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 down over ball as shown.
  • Raise arm and leg up.
  • Hold, lower and repeat with other arm and leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Hyperextension, Plantarflexion, Extension

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased back muscle activation
  • Improved posture
  • Enhanced stability
  • Improved spinal alignment
  • Improved coordination
  • Increased muscle endurance
  • Improved lower back flexibility
  • Improved overall body strength

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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 on Ball exercise should be avoided when an individual has any existing back, neck, or shoulder injuries. This exercise requires a significant amount of core strength and stability, which can put strain on these areas and potentially worsen any existing injuries. Additionally, individuals with balance or coordination issues should avoid this exercise as it involves balancing on a ball, which can increase the risk of falling and causing injury. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. It is always important to consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing conditions or injuries.

    • 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

  • Lumbar Spondylosis
  • Herniated Disc
  • Sciatica
  • Lower back pain
  • Muscle imbalances
  • Postural issues

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    Frequently asked questions

     

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