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

( Medicine ball stepover )

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Name of exercise  AROM shld stepovers w/Medicine Ball
Other names of exercise Medicine ball stepover
Description of exercise Medicine ball stepover exercise is a dynamic movement that targets the core, legs, and glutes. It involves stepping over a medicine ball in a controlled and coordinated manner while maintaining balance and stability. To perform this exercise, one must stand with feet shoulder-width apart and hold a medicine ball at chest level. Then, step over the ball with one foot, followed by the other, and return to the starting position. This exercise helps improve balance, coordination, and agility, making it a great addition to any workout routine. It can also be modified by increasing the speed or height of the stepover, or by adding a twist at the waist to engage the obliques.
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
  • Place a medicine ball on floor.
  • Begin in push up position next to ball.
  • Step onto ball with hands.
  • Step down onto floor on other side of ball.
  • Reverse direction and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , 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, Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Increased coordination
  • Engages multiple muscle groups
  • Enhanced agility
  • Improved cardiovascular endurance
  • Can be modified for different fitness levels
  • Can be used for both upper and lower body workouts
  • Versatile exercise for full body conditioning
  • Can be done anywhere with minimal equipment.

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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 stepover exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement. Additionally, if you are new to exercising or have not built up sufficient strength and stability in your core and lower body, it is best to avoid this exercise until you have progressed to a more advanced level. Pregnant women should also avoid this exercise as it may put too much strain on the abdominal muscles. Finally, if you experience any pain or discomfort while performing the Medicine ball stepover, it is important to stop and consult with a medical professional before continuing.

    • Precautions

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

  • Use a medicine ball that is appropriate for your fitness level
  • Warm up properly before starting the exercise
  • Keep your core engaged throughout the movement
  • Maintain proper form and balance
  • Start with a lower stepover height and gradually increase as you become more comfortable
  • Do not let the medicine ball touch the ground during the exercise
  • Keep your movements controlled and avoid swinging the ball
  • Use a sturdy and stable surface for stepping over the ball
  • Avoid locking your knees or overextending your legs
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Cardiovascular diseases
  • Obesity
  • Diabetes
  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Muscle imbalances
  • Injury prevention

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    Frequently asked questions

     

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