Prone stability ball weighted row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone stability ball weighted row )

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Name of exercise  Resist shld row bil prone w/ball
Other names of exercise Prone stability ball weighted row
Description of exercise The prone stability ball weighted row exercise is a challenging full-body workout that targets the back, shoulders, and core muscles. To perform this exercise, you will need a stability ball and a set of dumbbells. Start by lying face down on the stability ball with your feet hip-width apart and your arms extended towards the floor, holding the dumbbells. Engage your core and squeeze your shoulder blades together as you row the dumbbells towards your chest. Slowly lower the dumbbells back to the starting position and repeat for several repetitions. This exercise helps improve posture, strengthen the back muscles, and increase stability and balance.
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
  • Begin lying face down on ball, holding weighted balls in hands with arms forward as shown.
  • Lift balls up and back while bending elbows.
  • Keep upper body straight.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Triceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction, Depression, Extension

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle definition
  • Enhanced core stability
  • Improved posture
  • Decreased risk of injury
  • Increased range of motion
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can be incorporated into full body workouts

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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 prone stability ball weighted row exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes any back, shoulder, or neck injuries as the exercise requires a lot of stability and strength in these areas. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves balancing on a stability ball. Pregnant women should also avoid this exercise as it could put too much strain on the core and abdominal muscles. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any concerns or limitations.

    • Precautions

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

  • Use a properly inflated and sturdy stability ball
  • Securely anchor the ball against a stable surface
  • Keep your feet hip-width apart and firmly planted on the ground
  • Maintain a neutral spine throughout the exercise
  • Engage your core muscles to support your back
  • Start with a light weight and gradually increase as needed
  • Keep your elbows close to your sides and avoid flaring them out
  • Avoid jerky or sudden movements
  • Keep your shoulders relaxed and away from your ears
  • Perform the exercise in a slow and controlled manner.

    • Helpful in Diseases

  • Shoulder injuries
  • Back pain
  • Posture problems
  • Core instability

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    Frequently asked questions

     

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