Inverted hip raise on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

Inverted hip raise on ball : How to do, Benefits, Side Effects, Uses, Precautions ( Inverted hip raise on ball )

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Name of exercise  AROM hip ext bil prone w/ball
Other names of exercise Inverted hip raise on ball
Description of exercise The inverted hip raise on ball exercise is a challenging and effective way to target the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your feet on top of an exercise ball. Lift your hips off the ground, keeping your legs straight and your body in a straight line from shoulders to feet. Hold for a few seconds, then slowly lower back down. This exercise requires balance and stability, making it a great way to improve overall core strength. It can also help to improve posture and reduce lower back pain.
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 face down across ball, balls of feet on floor with elbows bent and forearms on floor.
  • Bend knee and lift leg up.
  • Bend other knee and lift leg up.
  • Lower legs in opposite sequence.
  • Repeat.

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    Video Tutorial

    EX3411/YTB/Link

     

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

    Benefits of exercise

    EX3411/T1(ME/1)

  • Strengthen glute muscles
  • Improve core stability
  • Enhance hip mobility
  • Increase lower back strength
  • Improve balance and coordination
  • Engage multiple muscle groups
  • Improve posture
  • Reduce risk of lower back pain
  • Increase athletic performance
  • Can be modified for different fitness levels

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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 inverted hip raise on ball exercise should be avoided if you have any existing injuries or conditions affecting your back, hips, or core muscles. It is also not recommended for those who are pregnant or have recently given birth. Additionally, if you have any balance issues or are new to exercise, this exercise may not be suitable for you. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual needs. If you experience any pain or discomfort during the exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Keep low back in neutral position.

    • Helpful in Diseases

  • low back pain
  • hip pain
  • sciatica
  • herniated disc
  • sacroiliac joint dysfunction
  • pelvic floor dysfunction
  • lumbar instability
  • spinal stenosis
  • spondylolisthesis
  • piriformis syndrome

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    EX3411/FAQ/1

     

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