One hand ball throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One hand ball throw )

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Name of exercise  AROM ball throw overhand uni sitting
Other names of exercise One hand ball throw
Description of exercise The one hand ball throw exercise is a functional movement that involves throwing a weighted ball with one hand. It is commonly used in sports training and fitness routines to improve upper body strength, power, and coordination. To perform this exercise, stand with your feet shoulder-width apart, hold a weighted ball in one hand, and bring it back behind your head. Then, using your core and arm muscles, explosively throw the ball forward as far as you can. Catch the ball and repeat for several reps. This exercise targets the shoulders, chest, back, and core muscles, making it a great full-body workout. It can also be modified to suit different fitness levels by using lighter or heavier balls.
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
  • Have child sit on floor in front of you.
  • Have child hold a ball with one hand and throw ball overhand to you or at a target such as a box or a piece of paper.
  • Roll ball back to child.
  • Start at about 3 feet distance and increase as child improves.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist, Hand
    Type of Muscles Deltoid, Biceps, Triceps, Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Circumduction, Extension, Flexion, Supination

    Benefits of exercise

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

  • Improved upper body strength
  • Increased core stability
  • Better coordination and balance
  • Enhanced shoulder mobility
  • Improved throwing accuracy
  • Increased power and explosiveness
  • Improved grip strength
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can be incorporated into a full body workout

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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 one hand ball throw exercise should be avoided if you have any pre-existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can aggravate any existing issues. It is also not recommended for individuals with poor shoulder stability or weak rotator cuff muscles. Additionally, if you have any wrist or elbow injuries, this exercise may also be too strenuous and could cause further injury. It is important to listen to your body and consult with a medical professional before attempting this exercise, especially if you have any concerns about your shoulder or upper body strength.

    • Precautions

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

  • Always provide plenty of praise. Other ideas include throwing pebbles in a wading pool, or throwing small beanbags, crumpled paper, sponges, or partially inflated balloons.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Shoulder impingement
  • Tendinitis
  • Bursitis
  • Frozen shoulder

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    Frequently asked questions

     

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