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

( Kneeling overhead throw )

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Name of exercise  Resist shld overhead throw kneel w/Medicine Ball
Other names of exercise Kneeling overhead throw
Description of exercise The kneeling overhead throw exercise is a full-body movement that strengthens the core, shoulders, and arms while also improving coordination and stability. To perform this exercise, start by kneeling on the ground with your knees hip-width apart and your arms extended overhead, holding a medicine ball or weight. Engage your core and glutes as you explosively throw the ball forward and slightly upward, using your entire body to generate power. Catch the ball and return to the starting position. This exercise can be modified by using a lighter weight or increasing the distance of the throw. It is a great addition to any workout routine for building strength and explosiveness.
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
  • Tall kneel holding ball in both hands overhead.
  • Throw ball to partner with over head throw.
  • Have partner throw ball back.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid, Biceps, Triceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased upper body strength
  • Improved shoulder mobility
  • Enhanced core stability
  • Engages multiple muscle groups
  • Improves balance and coordination
  • Can be modified for different fitness levels
  • Can be used for rehabilitation purposes
  • Can improve throwing and overhead movement mechanics
  • Can improve athletic performance
  • Can be incorporated into a full body workout routine

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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 overhead throw exercise should be avoided if you have any pre-existing shoulder injuries or pain, as it puts a significant amount of strain on the shoulder joint. It should also be avoided if you have any issues with balance or stability, as it requires kneeling on one knee while performing the movement. Additionally, if you are new to exercise or have not properly trained for this movement, it is best to avoid it until you have built up the necessary strength and stability. It is always important to consult with a healthcare professional before attempting any new exercises, especially if you have any underlying medical conditions.

    • 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
  • Use a mat or cushion to protect your knees
  • Keep your back straight and core engaged
  • Use a weight that is appropriate for your strength level
  • Start with a light weight and gradually increase as you become more comfortable with the exercise
  • Keep your arms straight and avoid bending your elbows
  • Use a controlled and smooth motion, avoiding jerky movements
  • Keep your head and neck in a neutral position
  • Do not arch your back or lean too far back during the throw
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Tennis elbow
  • Golfers elbow
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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