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

( Medicine ball trunk raise )

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Name of exercise  Resist lumbar ext prone w/Medicine Ball
Other names of exercise Medicine ball trunk raise
Description of exercise The medicine ball trunk raise exercise is a core strengthening exercise that targets the abdominal muscles, lower back, and hip flexors. To perform this exercise, lie on your back with your legs straight and hold a medicine ball between your hands. Slowly lift your legs and upper body off the ground, bringing the medicine ball towards your feet. Hold for a few seconds, then lower back down to the starting position. This exercise helps to improve balance, stability, and overall core strength. It can also be modified by using a heavier or lighter medicine ball, or by adding a twist to the movement.
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.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Back
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Strengthened back muscles
  • Improved posture
  • Increased muscle endurance
  • Improved coordination
  • Improved athletic performance
  • Reduced risk of injury
  • Increased functional strength

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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 trunk raise exercise should be avoided if you have any existing back or neck injuries or conditions, such as herniated discs, spinal stenosis, or osteoporosis. This exercise puts a significant amount of strain on the spine and can worsen these conditions or cause further injury. It is also not recommended for pregnant women or individuals with high blood pressure, as the increased strain on the core and abdominal muscles can be dangerous. Additionally, if you are new to exercising or have a weak core, it is important to start with simpler exercises before attempting the medicine ball trunk raise to avoid injury. Always consult with a doctor or certified trainer before starting any new exercise routine, especially if you have any pre-existing 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 strength level
  • Keep your back straight and core engaged throughout the exercise
  • Avoid arching your back or straining your neck
  • Start with a light weight and gradually increase as you become stronger
  • Breathe properly, exhaling as you raise the ball and inhaling as you lower it
  • Keep your feet firmly planted on the ground
  • Do not swing the ball, use controlled and deliberate movements
  • Keep your arms and shoulders relaxed
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Scoliosis
  • Spinal stenosis
  • Herniated disc
  • Osteoporosis
  • Osteoarthritis

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    Frequently asked questions

     

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