Overhead wall throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhead wall throw )

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Name of exercise  Resist shld overhead throw at wall w/Medicine Ball
Other names of exercise Overhead wall throw
Description of exercise The overhead wall throw exercise is a full-body movement that involves throwing a medicine ball against a wall while standing in an overhead position. This exercise helps to improve upper body strength, core stability, and explosiveness. To perform this exercise, stand facing a wall with your feet shoulder-width apart and a medicine ball in your hands. Raise the ball overhead, then forcefully throw it against the wall, catching it on the rebound and repeating the movement. This exercise can be modified by using different weights of medicine balls or by incorporating a squat before each throw. It is commonly used in sports training and can also be a great addition to a full-body 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 holding ball over and behind head, while facing a wall.
  • Throw ball into wall and catch it when it bounces back.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Increased upper body strength
  • Improved core stability
  • Enhanced shoulder mobility
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Boosts power and explosiveness
  • Improves throwing and swinging motions
  • Can be modified for different fitness levels
  • Helps develop coordination and balance
  • Can be used for both strength and cardio training

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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 overhead wall throw exercise should be avoided in certain situations to prevent injury or aggravating existing conditions. Individuals with shoulder, neck, or back injuries or pain should avoid this exercise as it can put strain on these areas. People with high blood pressure or heart conditions should also avoid this exercise due to the potential increase in blood pressure and heart rate. Additionally, pregnant women, elderly individuals, and those with balance issues should avoid this exercise as it involves throwing and catching a weight, which can increase the risk of falling or losing control of the weight. It is important to consult with a medical professional before attempting this exercise to ensure it is safe for your specific health and fitness level.

    • 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 suitable weight for your fitness level
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your arms straight and avoid bending at the elbows
  • Use a controlled and smooth motion to avoid injury
  • Keep your back straight and avoid arching or rounding
  • Avoid hyperextending your shoulders
  • Do not let the weight drop behind your head
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Frozen shoulder
  • Impingement syndrome
  • Bursitis
  • Tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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