Leg arm extend bridge on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg arm extend bridge on ball )

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Name of exercise  AROM lumbar alt arm/leg supine on Ball
Other names of exercise Leg arm extend bridge on ball
Description of exercise The leg arm extend bridge on ball exercise is a challenging full-body workout that targets the core, glutes, and arms. To perform this exercise, start by lying on your back with your feet on top of a stability ball and your arms extended above your head. Engage your core and lift your hips off the ground, forming a straight line from your shoulders to your feet. Then, extend one leg and the opposite arm out, keeping them in line with your body. Hold for a few seconds before returning to the starting position and repeating on the other side. This exercise helps improve balance, stability, and overall strength.
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
  • Lie face up over ball as shown.
  • Raise arm up over head, and straighten opposite leg.
  • Hold, lower and repeat with other arm and opposite leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased muscle endurance
  • Improved balance and stability
  • Strengthened glutes and hamstrings
  • Improved posture
  • Increased flexibility
  • Reduced risk of back pain
  • Improved athletic performance
  • Increased calorie burn
  • Enhanced coordination

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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 leg arm extend bridge on ball exercise should be avoided if you have any existing injuries or pain in your back, hips, or shoulders. It is also not recommended for individuals with balance issues or those who are pregnant. If you have any medical conditions that affect your ability to perform this exercise safely, it is best to consult with a doctor before attempting it. Additionally, if you are new to exercising or have not properly warmed up, it is best to avoid this exercise as it can put strain on your muscles and joints. Lastly, if you experience any discomfort or pain while performing 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)

  • Maintain proper back posture, do not allow hips to twist.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Ankylosing spondylitis
  • Osteoporosis
  • 1Postural imbalances
  • 1
  • Hip pain
  • 1
  • Knee pain
  • 1
  • Plantar fasciitis
  • 1
  • IT band syndrome.

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    Frequently asked questions

     

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