Kneeling inward partner throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling inward partner throw )

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Name of exercise  Resist shld IR partner throw kneel w/Medicine Ball
Other names of exercise Kneeling inward partner throw
Description of exercise Kneeling inward partner throw is a strength and conditioning exercise that involves two partners working together to enhance their upper body strength and coordination. It requires one partner to kneel down on the ground while the other partner stands behind them. The kneeling partner then grasps the standing partner’s wrists while the standing partner holds onto the kneeling partner’s waist. The kneeling partner then leans back and uses their upper body strength to pull the standing partner towards them, while the standing partner resists the movement and then throws the kneeling partner forward. This exercise targets the core, shoulders, and back muscles and helps improve balance, stability, and explosive power. It is a challenging yet effective exercise for athletes and fitness enthusiasts.
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 facing partner.
  • Hold ball in hand with arm out to side at 90 degrees. Elbow should be at 90 degrees as shown.
  • Rotate arm inward, throwing ball to partner.
  • Catch ball as partner throws ball back.
  • Repeat.
  • Repeat series with other arm.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improves core strength
  • Increases flexibility
  • Enhances balance
  • Develops coordination
  • Builds upper body strength
  • Increases joint mobility
  • Improves posture
  • Boosts cardiovascular endurance
  • Enhances body awareness
  • Reduces risk of injury

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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 kneeling inward partner throw exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for you to do so. Additionally, if you are new to exercise or have not built up enough strength and stability in your core and lower body, it is recommended to avoid this exercise until you have developed a stronger foundation. It is also important to have a partner who is trained and knowledgeable in proper form and technique to avoid any potential injuries. If you experience any pain or discomfort during this exercise, it is best to stop and consult with a professional.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a stable and non-slip surface
  • Communicate with your partner and establish a safe distance
  • Keep your core engaged and back straight
  • Use a mat or cushion for added support
  • Start with a lighter weight and gradually increase as you become more comfortable
  • Keep your arms close to your body and avoid swinging them
  • Use your legs to generate power for the throw
  • Always have a spotter or partner to assist and catch you if needed.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder pain
  • Frozen shoulder
  • Osteoarthritis
  • Rheumatoid arthritis
  • Bursitis
  • Tendinitis
  • Impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Shoulder separation
  • Slap tear
  • Labrum tear

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    Frequently asked questions

     

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