Kneel and twist with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneel and twist with ball )

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Name of exercise  AROM trunk rotn kneel w/ball
Other names of exercise Kneel and twist with ball
Description of exercise Kneel and twist with ball is a simple yet effective exercise that targets the core, back, and arms. To perform this exercise, start by kneeling on the ground with your feet hip-width apart and your back straight. Hold a small exercise ball in front of your chest with both hands. Engage your core and slowly twist your torso to the right, bringing the ball towards your right hip. Hold for a few seconds, then return to the starting position. Repeat on the left side. This exercise helps to improve balance, stability, and overall core strength. It can also help to alleviate lower back pain and improve posture.
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
  • Kneel with buttocks on heels and hands on sides of ball.
  • Twist to one side, rolling the ball.
  • Twist to the other side, rolling the ball.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Rotation, Circumduction

    Benefits of exercise

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

  • 1) Improved core strength
  • 2) Increased flexibility
  • 3) Better balance and coordination
  • 4) Strengthened back muscles
  • 5) Improved posture
  • 6) Enhanced athletic performance
  • 7) Reduced risk of injury
  • 8) Improved range of motion
  • 9) Increased muscle endurance
  • 10) Engages multiple muscle groups

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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

  • Kneel and twist with ball exercise is generally a safe and effective exercise for most people. However, there are certain situations where it may be best to avoid this exercise:If you have any existing back or knee injuries, this exercise may put too much strain on those areas and worsen your condition.
  • Pregnant women should avoid this exercise as it can be uncomfortable and potentially harmful for the baby.
  • If you have any balance or coordination issues, this exercise may be difficult to perform and could increase your risk of falling.
  • People with osteoporosis or low bone density should be cautious with this exercise as it involves twisting and could put too much stress on the spine.
  • If you are new to exercise or have not been physically active, it is best to start with simpler exercises before attempting the kneel and twist with ball exercise.In general, it is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions or injuries. It is always better to err on the side of caution and choose alternative exercises that are better suited for your individual needs.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Choose a suitable sized ball for your body
  • Maintain proper form throughout the exercise
  • Keep your back straight and engaged
  • Do not force the twist, let it happen naturally
  • Do not hold your breath
  • Keep your core muscles engaged
  • Use a mat or cushion for knee support
  • Start with small movements and gradually increase range of motion
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • back pain
  • sciatica
  • herniated disc
  • scoliosis
  • osteoporosis
  • fibromyalgia
  • spinal stenosis
  • muscle strain
  • sacroiliac joint dysfunction
  • postural imbalances

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    Frequently asked questions

     

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