Medicine ball shoulder stepover exercise : How to do, Benefits, Side Effects, Uses, Precautions

Medicine ball shoulder stepover : How to do, Benefits, Side Effects, Uses, Precautions ( Medicine ball shoulder stepover )

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Name of exercise  AROM shld stepover Medicine Ball w/Ball stability
Other names of exercise Medicine ball shoulder stepover
Description of exercise The medicine ball shoulder stepover exercise is a strength training exercise that targets the shoulders, core, and legs. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball at chest level. Step forward with one foot and simultaneously lift the medicine ball over your head, rotating your torso and shoulders as you do so. Then, step back to the starting position and repeat on the other side. This exercise helps to improve shoulder stability, core strength, and coordination. It can also be modified by increasing the weight of the medicine ball or adding a jump between steps for a more challenging workout.
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 lower legs on stability ball and hands on medicine ball.
  • Step down to right onto floor.
  • Step back up onto ball.
  • Step down to left onto floor.
  • Step back up onto ball.
  • Repeat.

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    Video Tutorial

    EX2823/YTB/Link

     

    Body Part Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Abdominal, Deltoid, Biceps, Triceps
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Elevation

    Benefits of exercise

    EX2823/T1(ME/1)

  • Improved shoulder mobility
  • Strengthened shoulder muscles
  • Increased core stability
  • Improved balance and coordination
  • Enhanced upper body strength
  • Improved posture
  • Increased range of motion
  • Improved athletic performance
  • Enhanced functional movement
  • 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 shoulder stepover exercise should be avoided if you have any existing shoulder or back injuries or pain. This exercise can put a lot of strain on these areas and may worsen your condition. It is also not recommended for beginners or those with limited mobility as it requires a good amount of coordination and balance. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful for the baby. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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.
  • Maintain proper form and technique throughout the exercise.
  • Keep your core engaged to prevent injury.
  • Avoid arching your back or rounding your shoulders.
  • Start with a slow and controlled movement before increasing speed.
  • Keep your feet shoulder-width apart and maintain a stable base.
  • Make sure the medicine ball is secure and won’t slip out of your hands.
  • Do not exceed your physical capabilities and stop if you experience any pain.
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder instability

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    EX2823/FAQ/1

     

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