Ham curl on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ham curl on ball )

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Name of exercise  AROM lumbar knee flx uni prone w/ball
Other names of exercise Ham curl on ball
Description of exercise The Ham curl on ball exercise is a popular lower body exercise that targets the hamstrings, glutes, and core muscles. To perform this exercise, you will need an exercise ball and a mat. Start by lying on your back with your feet on top of the ball and your arms by your sides. Engage your core and lift your hips off the ground, keeping your body in a straight line. Bend your knees and roll the ball towards your buttocks, squeezing your hamstrings. Pause for a second and then slowly roll the ball back to the starting position. Repeat for several reps to strengthen and tone your hamstrings and 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
  • Begin in push-up position with lower legs on ball as shown.
  • Keep trunk straight and bend knee to 90 degrees.
  • Return and bend opposite knee to 90 degrees.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Improved hamstring strength
  • Increased stability and balance
  • Reduced risk of hamstring injuries
  • Engages core muscles
  • Can be modified for different fitness levels
  • Targets multiple muscle groups
  • Can be done at home or in the gym
  • Helps improve posture
  • Can be used for rehabilitation purposes
  • Enhances overall lower 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 Ham curl on ball exercise should be avoided if you have any pre-existing knee, hip, or lower back injuries. This exercise puts a significant amount of strain on these areas and can worsen existing conditions. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercising or have not properly warmed up your muscles, it is best to avoid this exercise as it requires a certain level of strength and stability. Always listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • Precautions

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

  • Use a properly sized exercise ball
  • Ensure the ball is properly inflated
  • Place the ball on a stable surface
  • Keep the feet flat on the ground
  • Engage the core muscles
  • Keep the hips level
  • Avoid arching the back
  • Use controlled movements
  • Do not hyperextend the knees
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Hamstring strains
  • Knee injuries
  • Low back pain
  • Hip pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Achilles tendonitis

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    Frequently asked questions

     

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