Medicine ball offset push-up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball offset push-up )

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Name of exercise  AROM shld push up offset w/Medicine Ball
Other names of exercise Medicine ball offset push-up
Description of exercise The Medicine ball offset push-up is a challenging variation of the traditional push-up that adds an extra level of difficulty and intensity to the exercise. To perform this exercise, start in a standard push-up position with one hand on a medicine ball and the other on the ground. As you lower your body towards the ground, the hand on the medicine ball will have to work harder to stabilize your body, making it a great exercise for building upper body and core strength. This exercise also helps to improve balance and coordination, making it a great addition to any workout routine.
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
  • Begin in push up position with one hand on ball and other hand on floor, as shown.
  • Push up.
  • Lower and repeat.
  • Repeat with opposite hand on ball.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation, Supination, Depression, Elevation

    Benefits of exercise

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

  • Increased upper body strength
  • Improved core stability
  • Enhanced shoulder stability
  • Better balance and coordination
  • Increased chest muscle activation
  • Improved rotational strength
  • Increased muscular endurance
  • Enhanced functional movement
  • Improved joint mobility
  • Enhanced muscle symmetry

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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 medicine ball offset push-up exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes shoulder, wrist, or elbow injuries, as well as any back or core issues. Additionally, if you are new to exercising or have not built up enough strength in your upper body, this exercise may be too challenging and could lead to injury. It is also important to avoid this exercise if you are feeling fatigued or have any pain during the movement. It is always best to consult with a healthcare professional before attempting any new exercises, especially if you have any concerns about your physical abilities or limitations.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a proper weight medicine ball
  • Keep your core engaged throughout the exercise
  • Keep your back straight
  • Maintain proper form and technique
  • Do not arch your back
  • Keep your wrists in a neutral position
  • Breathe properly during the exercise
  • Do not rush the movement
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • rotator cuff injuries
  • shoulder impingement
  • tennis elbow
  • golfer’s elbow
  • wrist pain
  • carpal tunnel syndrome
  • biceps tendonitis
  • thoracic outlet syndrome
  • scapular dyskinesis
  • shoulder instability

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    Frequently asked questions

     

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