Medicine ball trunk lift twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

Medicine ball trunk lift twist : How to do, Benefits, Side Effects, Uses, Precautions ( Medicine ball trunk lift twist )

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Name of exercise  Resist lumbar rotn prone w/Medicine Ball
Other names of exercise Medicine ball trunk lift twist
Description of exercise The medicine ball trunk lift twist exercise is a core strengthening exercise that targets the abdominal muscles, obliques, and lower back. It involves lying on your back with your knees bent and feet flat on the ground, holding a medicine ball in your hands. From this position, you lift your shoulders and upper back off the ground while simultaneously twisting your torso to one side, bringing the medicine ball to the outside of your knee. Then, you lower back down and repeat the movement on the other side. This exercise helps to improve core stability, balance, and overall strength in the trunk and hips. 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
  • Lie face down with arms over head, holding ball.
  • Lift arms and upper trunk upward.
  • rotate left, then right and back to neutral.
  • Lower and repeat.

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    Video Tutorial

    EX2781/YTB/Link

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Power or Agility
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation
    Type of Action Rotation, Flexion

    Benefits of exercise

    EX2781/T1(ME/1)

  • Improved core strength
  • Increased rotational power
  • Enhanced balance and coordination
  • Improved posture
  • Increased muscle endurance
  • Improved sports performance
  • Strengthened back muscles
  • Improved stability and flexibility
  • Improved overall muscle strength
  • Increased calorie burn

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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 trunk lift twist exercise should be avoided if you have any pre-existing back or spinal injuries, as it puts strain on these areas. It should also be avoided if you are pregnant, as it can put pressure on the abdomen and potentially harm the baby. If you have any shoulder or neck injuries, this exercise may also aggravate these areas. Additionally, if you experience dizziness, lightheadedness, or any other discomfort while performing this exercise, it is important to stop and consult a medical professional. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • 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 strength and fitness level.
  • Keep your back straight and engage your core muscles throughout the exercise.
  • Do not twist too far or too quickly, as this can strain your back.
  • Use controlled and smooth movements.
  • Do not hold your breath, remember to breathe evenly.
  • Avoid jerking or bouncing the medicine ball.
  • Keep your feet firmly planted on the ground.
  • Do not perform the exercise if you have any existing injuries or pain.
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Back pain
  • Obesity
  • Scoliosis
  • Arthritis
  • Herniated disc
  • Osteoporosis
  • Muscle strain
  • Spinal stenosis
  • Fibromyalgia
  • Sciatica

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    EX2781/FAQ/1

     

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