Push up ball bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Push up ball bridge )

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Name of exercise  AROM shld push up floor w/ball
Other names of exercise Push up ball bridge
Description of exercise Push-ups are a popular bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, arms, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart and your arms fully extended. Lower your body by bending your elbows until your chest almost touches the ground, then push back up to the starting position. This exercise can be modified to suit different fitness levels by adjusting the hand placement, doing it on your knees, or adding resistance. Push-ups are an effective way to build upper body strength, improve posture, and increase overall muscle tone. They can also be incorporated into a full-body workout routine for a more challenging workout.
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
  • Place feet on ball, arms on floor.
  • Push up and hold while stabilizing scapular area of mid back.
  • Keep back straight, arms at shoulder distance apart.
  • Perform a push up.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Rhomboid or Trapezius, Abdominal, Back, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved upper body strength
  • Increased muscle mass
  • Enhanced core stability
  • Improved posture
  • Increased bone density
  • Improved cardiovascular health
  • Can be done anywhere with no equipment
  • Targets multiple muscle groups
  • Can be modified for all fitness levels
  • Helps develop muscular endurance

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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 Push up exercise is a popular and effective exercise for building upper body strength and improving overall fitness. However, there are certain situations when it is best to avoid doing Push ups. Firstly, if you have any existing shoulder, wrist, or elbow injuries, it is important to consult with a medical professional before attempting Push ups. These exercises put a lot of strain on these joints and can worsen existing injuries. Additionally, if you are pregnant, it is best to avoid Push ups as they can put pressure on the abdomen and may not be safe for the baby. Lastly, if you are feeling fatigued or have any illness or infection, it is best to avoid Push ups as they can be too strenuous on the body and may hinder your recovery process. It is important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Warm up before starting
  • Maintain proper form
  • Breathe properly
  • Do not overexert yourself
  • Keep your core engaged
  • Avoid locking your elbows
  • Use a stable surface
  • Avoid arching your back
  • Keep your neck in a neutral position
  • Take breaks when needed

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Hypertension
  • Cardiovascular disease
  • Osteoporosis
  • Arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Depression
  • Anxiety
  • Breast cancer
  • Colon cancer
  • Prostate cancer
  • Osteoarthritis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Asthma
  • Chronic back pain
  • Insomnia
  • Metabolic syndrome
  • Polycystic ovary syndrome (PCOS)

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    Frequently asked questions

     

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