Medicine ball arm circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball arm circles )

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Name of exercise  Resist shld circumduction bil w/Medicine Ball
Other names of exercise Medicine ball arm circles
Description of exercise Medicine ball arm circles are a simple yet effective exercise that targets the muscles in the arms, shoulders, and upper back. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball in front of your chest with both hands. Begin by making small circles with your arms, gradually increasing the size and speed of the circles as you go. Keep your core engaged and your shoulders relaxed throughout the movement. This exercise can be done for a specific number of repetitions or for a set amount of time. It is a great way to improve shoulder mobility, strengthen the upper body, and improve overall coordination.
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
  • Hold ball in front of hips.
  • Move ball in clockwise circles to the side and over head as shown and return back to hips.
  • Repeat series in other direction.

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    Video Tutorial

     

    Body Part Chest, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Deltoid, Biceps, Triceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Upper body strengthening
  • Improved shoulder mobility
  • Enhanced coordination
  • Increased core stability
  • Improved posture
  • Better balance
  • Improved range of motion
  • Enhanced muscle endurance
  • Increased muscle definition
  • Improved athletic performance

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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

  • Medicine ball arm circles is a great exercise for strengthening and toning the arms, shoulders, and upper back. However, there are certain situations when it should be avoided or modified:Shoulder injury: If you have a current or previous shoulder injury, it is important to avoid this exercise as it can put too much strain on the shoulder joint and aggravate the injury.
  • Limited range of motion: If you have limited range of motion in your shoulders, you may not be able to perform this exercise correctly and could risk further injury.
  • Recent surgery: If you have recently had surgery on your arms, shoulders, or upper back, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Pain or discomfort: If you experience any pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional.
  • Lack of proper form: If you are not familiar with the proper form for this exercise, it is best to avoid it until you have received proper instruction from a trainer or fitness professional.In summary, if you have any pre-existing injuries, limited range of motion, or are unsure of the proper form, it is best to avoid medicine ball arm circles to prevent further injury. Always listen to your body and consult a professional if you have any concerns.

    • 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 level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Start with small circles and gradually increase the size
  • Do not swing the arms too forcefully
  • Avoid locking your elbows
  • Breathe evenly and deeply throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • arthritis
  • rotator cuff injury
  • shoulder impingement
  • frozen shoulder
  • bursitis
  • tendinitis

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    Frequently asked questions

     

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