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

( Kneeling throw and catch )

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Name of exercise  Resist shld chest throw kneel w/Medicine Ball
Other names of exercise Kneeling throw and catch
Description of exercise The kneeling throw and catch exercise is a dynamic movement that involves throwing and catching a ball while in a kneeling position. This exercise helps to improve coordination, balance, and upper body strength. To perform this exercise, start by kneeling on the ground with one knee and one foot on the floor. Hold a ball in one hand and throw it to a partner or against a wall. As you catch the ball, switch to the other hand and repeat the throw. This exercise can also be done solo by throwing the ball against a wall and catching it with the opposite hand. It is a great exercise for athletes and can be modified to increase difficulty by using a heavier ball or performing the exercise on an unstable surface.
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 with ball in hands.
  • From chest, throw ball to partner and have them throw it back to you.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved hand-eye coordination
  • Increased arm strength
  • Enhanced balance and stability
  • Improved reaction time
  • Increased agility
  • Improved focus and concentration
  • Strengthened core muscles
  • Improved flexibility
  • Improved cardiovascular endurance
  • Improved teamwork and communication skills

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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 throw and catch exercise should be avoided if you have any pre-existing knee injuries or pain. This exercise puts a lot of strain on the knees and can worsen any existing conditions. It is also not recommended for individuals with balance issues or weakness in the lower body. Additionally, if you have any shoulder or arm injuries, this exercise may put too much strain on those areas. It is important to listen to your body and consult with a doctor or physical therapist before attempting this exercise. It is always better to err on the side of caution and avoid any exercises that may cause harm or discomfort.

    • 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 soft surface or mat to kneel on
  • Keep the core engaged and back straight throughout the exercise
  • Use a light to moderate weight for the throw and catch
  • Keep the arms and shoulders relaxed
  • Avoid jerky or sudden movements
  • Keep the wrists straight and avoid bending them too much
  • Use a controlled and smooth motion for the throw and catch
  • Keep the knees and feet stable and avoid shifting or moving them
  • Take breaks and rest if feeling fatigued or experiencing any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • shoulder pain
  • rotator cuff injuries
  • tennis elbow
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • frozen shoulder
  • fibromyalgia

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    Frequently asked questions

     

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