Medicine ball partial swing exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball partial swing )

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Name of exercise  Resist trunk rotn shld swing partial w/Medicine Ball
Other names of exercise Medicine ball partial swing
Description of exercise The medicine ball partial swing exercise is a dynamic movement that targets the core, shoulders, and back muscles. It involves swinging a medicine ball from one side of the body to the other, while maintaining a slight bend in the knees and a stable core. This exercise can be done with a partner or against a wall for added resistance. It helps to improve coordination, balance, and overall strength in the upper body. The partial swing variation allows for a greater range of motion and engages the muscles in a different way compared to a full swing. It is a versatile exercise that can be incorporated into a full-body workout or used as a warm-up exercise.
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 both hands in front of body.
  • Hold another ball between upper arms at chest.
  • Bend knees and keep low back straight.
  • Twist trunk to right and lift ball to shoulder level.
  • Swing ball down while twisting trunk to left ending with ball at left at shoulder height.
  • Repeat.
  • Repeat series in other direction.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Back, Biceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body strength
  • Improved coordination
  • Increased power
  • Enhanced stability
  • Improved balance
  • Increased flexibility
  • Improved cardiovascular endurance
  • Improved grip strength
  • Increased muscle endurance

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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 partial swing is a great exercise for building strength and power in the upper body and core. However, there are certain situations where it may be best to avoid this exercise:If you have a history of shoulder or back injuries: This exercise involves a lot of rotation and can put strain on these areas, so it may not be suitable for those with pre-existing injuries.
  • If you have limited mobility or flexibility: The partial swing requires a good range of motion in the shoulders and spine, so if you have limited mobility or flexibility in these areas, it may be best to avoid this exercise.
  • If you are pregnant: The twisting motion of the partial swing can be uncomfortable and potentially harmful for pregnant women, so it is best to avoid this exercise during pregnancy.
  • If you are a beginner: This exercise can be challenging and may require some prior strength and stability in the upper body. It is best to start with simpler exercises and gradually work your way up to the partial swing.
  • If you are experiencing pain or discomfort: As with any exercise, if you experience pain or discomfort while performing the partial swing, it is best to stop and consult a healthcare professional before continuing.

    • 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 weight appropriate for your fitness level
  • Keep your core engaged and maintain proper form throughout the exercise
  • Start with a small range of motion and gradually increase it
  • Avoid overextending your arms or shoulders
  • Do not swing the medicine ball too forcefully
  • Keep your feet firmly planted on the ground
  • Avoid jerky movements or sudden changes in direction
  • Keep your neck and head in a neutral position
  • Stop the exercise if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder pain
  • Back pain
  • Core muscle weakness
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Shoulder impingement syndrome
  • Posture-related issues
  • Muscle imbalances
  • Sports injuries

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    Frequently asked questions

     

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