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

( Medicine ball sidebend )

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Name of exercise  Resist lumbar sidebend w/Medicine Ball
Other names of exercise Medicine ball sidebend
Description of exercise Medicine ball sidebend is a core strengthening exercise that targets the obliques, or side abdominal muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a medicine ball in one hand. Keeping your back straight, bend to the side towards the hand holding the medicine ball, lowering the ball towards your knee. Then, using your obliques, return to the starting position. Repeat on the other side. This exercise can be done with a variety of weights and repetitions to increase the challenge. It helps improve balance, stability, and overall core strength, 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
  • Stand holding ball overhead in both hands.
  • Lean to one and return to upright.
  • Lean to opposite side and return to upright.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part 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 Side Bend
    Type of Action Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Better balance
  • Enhanced coordination
  • Improved posture
  • Strengthened oblique muscles
  • Improved sports performance
  • Increased range of motion
  • Reduced risk of back injuries
  • Improved overall muscle tone

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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 sidebends should be avoided if you have any existing lower back or spine injuries, as this exercise puts strain on these areas. It should also be avoided if you have any shoulder or neck injuries, as the weight of the medicine ball can cause additional strain on these areas. If you are pregnant or have recently given birth, it is best to avoid this exercise 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 to prevent falls or injury. Always consult with a doctor or certified trainer before attempting any new exercises, especially if you have any pre-existing medical conditions.

    • 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 and back straight
  • Avoid using momentum to swing the ball
  • Do not arch your back or twist too much
  • Start with a lighter weight and gradually increase as you get stronger
  • Do not hold your breath, remember to breathe throughout the exercise
  • Keep your feet firmly planted on the ground
  • Avoid jerky or sudden movements while performing the exercise

    • Helpful in Diseases

  • Obesity
  • Back pain
  • Scoliosis
  • Herniated disc
  • Arthritis
  • Osteoporosis
  • Diabetes
  • High blood pressure
  • Heart disease
  • Chronic obstructive pulmonary disease (COPD)
  • Ankylosing spondylitis

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    Frequently asked questions

     

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