Medicine ball grab and twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball grab and twist )

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Name of exercise  Resist lumbar rotn stand w/Medicine Ball
Other names of exercise Medicine ball grab and twist
Description of exercise The medicine ball grab and twist exercise is a dynamic and effective full-body workout that targets the core, arms, and shoulders. It involves holding a medicine ball in both hands and twisting the torso from side to side, engaging the oblique muscles. This exercise can be performed standing or seated, making it accessible for all fitness levels. It helps to improve balance, coordination, and overall strength. Variations of this exercise can include adding a squat or lunge movement, making it even more challenging. The medicine ball grab and twist exercise is a great addition to any workout routine for building a strong and stable core.
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
  • Place medicine ball on bench at mid back level.
  • Stand with back toward bench, with ball to left side.
  • Twist left, grasp ball, and twist right, placing ball on bench.
  • Grasp ball and twist to left, placing ball on bench.
  • Repeat.
  • Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Full body workout
  • Improves core strength
  • Increases rotational power
  • Enhances balance and coordination
  • Can be done with a partner
  • Low impact exercise
  • Can be modified for all fitness levels
  • Improves grip strength
  • Targets multiple muscle groups
  • Increases flexibility and range of motion
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    When to avoid this exercise

  • The medicine ball grab and twist exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. This includes any shoulder, back, or neck injuries, as well as any issues with your wrists, elbows, or hands. It is also not recommended for pregnant women or individuals with high blood pressure or heart problems. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional. Additionally, beginners or individuals with limited core strength should approach this exercise with caution and start with a lighter weight or modified version. Always listen to your body and avoid this exercise if it does not feel safe or comfortable for you.
  • 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 throughout the exercise
  • Keep your core engaged and your back straight
  • Avoid using excessive weight that can cause strain or injury
  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Keep your feet firmly planted on the ground
  • Do not twist your body too far or too quickly
  • Breathe consistently throughout the exercise
  • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic obstructive pulmonary disease (COPD)
  • Obesity
  • Diabetes
  • High blood pressure1Cardiovascular disease1
  • Stroke1
  • Osteoarthritis1
  • Rheumatoid arthritis1
  • Ankylosing spondylitis1
  • Scoliosis1
  • Kyphosis1
  • Lordosis1
  • Postural imbalances20. Muscular imbalances.
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    Frequently asked questions

     


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