The Medicine ball advanced torso wall twist exercise is a challenging core exercise that targets the abdominal muscles, obliques, and lower back. To perform this exercise, stand facing a wall with your feet shoulder-width apart and hold a medicine ball at chest level. Lean back slightly and twist your torso to one side, then explosively throw the ball against the wall and catch it on the rebound. Repeat on the other side. This exercise improves core stability, rotational strength, and coordination. It can also help to improve sports performance and prevent injuries. As it requires balance and control, it is considered an advanced exercise and should be performed with caution and proper form.
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
Sit on floor, knees bent, feet on floor with side to wall as shown.
Hold ball in hands.
Sit back slightly and lift legs off of floor.
Twist to wall and touch ball to wall, then twist other direction and touch ball to floor, keeping feet up.
Repeat.
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Video Tutorial
Body Part
Lumbar, Abdominal
Type of Muscles
Abdominal, Back
Category of Exercise
Power or Agility
Type of Exercise
Resisted
Body Position
Sitting
Difficulty Level
High
Direction of Exercise
Rotation
Type of Action
Rotation, Flexion, Extension, Abduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The Medicine ball advanced torso wall twist exercise should be avoided if you have any existing injuries or conditions that may be aggravated by twisting or rotating your torso. This includes back, neck, or shoulder injuries, as well as any abdominal or core muscle strains. It is also not recommended for individuals with balance or coordination issues, as this exercise requires stability and control. Pregnant women or individuals with high blood pressure should also avoid this exercise due to the potential strain it can put on the body. If you are unsure if this exercise is suitable for you, it is best to consult with a medical professional before attempting it.
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 medicine ball that is appropriate for your strength and fitness level
Maintain proper form and technique throughout the exercise
Keep your core engaged and your back straight
Do not twist too far or too quickly, as it can strain your muscles
Keep your feet planted firmly on the ground
Avoid jerky movements
Breathe evenly and do not hold your breath
Stop immediately if you feel any pain or discomfort
Consult a trainer or medical professional before attempting if you have any pre-existing injuries or medical conditions
Helpful in Diseases
Medicine ball advanced torso wall twist exercise is helpful in the following diseases: low back pain
