Narrow squat ball lift on foam exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Narrow squat ball lift on foam )

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Name of exercise  Isometric knee squat narrow stance ball lift on roll
Other names of exercise Narrow squat ball lift on foam
Description of exercise The narrow squat ball lift on foam exercise is a challenging variation of the traditional squat that incorporates the use of a foam ball. To perform this exercise, one stands on a foam ball with feet close together, then lowers into a squat position while holding the ball at chest level. The foam ball adds an element of instability, forcing the core muscles to engage in order to maintain balance. As the squat is performed, the ball is lifted overhead, further engaging the arms and shoulders. This exercise helps to improve balance, coordination, and overall strength in the lower body and upper body. It is 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 on foam roll, feet at hip distance apart or closer.
  • Bend knees to 45 degrees and hold ball in front at waist height.
  • Raise all overhead.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Strengthened leg muscles
  • Improved ankle stability
  • Increased hip mobility
  • Improved posture
  • Enhanced proprioception
  • Increased muscle endurance
  • Improved agility

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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 narrow squat ball lift on foam exercise should be avoided if you have any pre-existing knee or ankle injuries. This exercise puts a lot of strain on these joints and could potentially worsen your condition. It is also not recommended for individuals with balance issues or those who are new to exercising on foam surfaces. The instability of the foam could lead to a fall or injury. If you have any lower back pain, it is best to avoid this exercise as well, as it requires a significant amount of core strength and stability. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable and sturdy foam surface to avoid slipping
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid rounding
  • Use a light weight to start and gradually increase as your strength improves
  • Avoid locking your knees at the top of the lift
  • Keep your arms close to your body and use them for balance
  • Breathe properly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Knee pain
  • Hip pain
  • Back pain
  • Balance issues
  • Muscle weakness
  • Parkinson’s disease
  • Multiple sclerosis

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    Frequently asked questions

     

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