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

( Medicine ball pivot swing )

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Name of exercise  Resist trunk rotn pivot swing w/Medicine Ball
Other names of exercise Medicine ball pivot swing
Description of exercise The medicine ball pivot swing exercise is a full-body movement that involves using a weighted medicine ball to enhance strength, power, and stability. To perform this exercise, stand with your feet shoulder-width apart and hold the medicine ball at chest level. Engage your core and swing the ball to one side, rotating your torso and hips as you do so. Then, pivot on your back foot and swing the ball to the other side, completing a full rotation. This exercise targets the core, shoulders, and legs while also improving balance and coordination. It can be modified for different fitness levels by using a lighter or heavier medicine ball.
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.
  • Bend knees slightly and keep low back straight.
  • Twist trunk to right and lift ball to shoulder level while pivoting right as shown.
  • Swing ball down while twisting trunk to left ending with ball at left at shoulder height while pivoting left.
  • Repeat.
  • Repeat series in other direction.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Pectoral , Back, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improves core strength
  • Builds upper body muscle
  • Increases rotational power
  • Enhances balance and coordination
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Can be incorporated into various workout routines
  • Helps with functional movements
  • Can be used for both strength and cardio training

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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 pivot swing exercise should be avoided if you have any existing injuries or pain in your shoulders, back, or hips. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the abdominal muscles and pelvic floor. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • 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 fitness level
  • Ensure proper form and technique at all times
  • Keep your core engaged throughout the exercise
  • Use a stable and non-slip surface to perform the exercise
  • Start with a light weight and gradually increase as you become stronger
  • Avoid jerky or sudden movements
  • Do not strain your neck or back while swinging the ball
  • Keep your feet shoulder-width apart for better balance
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Muscle strains
  • Knee injuries
  • Shoulder injuries
  • Hip injuries
  • Balance problems
  • Obesity
  • Diabetes

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    Frequently asked questions

     

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