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

( Push up static ball bridge )

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Name of exercise  AROM shld scap stab w/ball
Other names of exercise Push up static ball bridge
Description of exercise The push up static ball bridge exercise is a challenging and effective full-body workout that targets the arms, core, and legs. It involves placing your hands on a stability ball and extending your legs behind you in a plank position. From there, you perform a push up by lowering your chest towards the ball and then pushing back up. The instability of the ball forces your muscles to work harder to maintain balance, making it a great exercise for building strength and stability. This exercise also engages the glutes, hamstrings, and lower back, making it 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
  • Place feet on ball, arms on floor.
  • Push up and hold while squeezing shoulder blades together for stabilizing of mid back.
  • Keep back straight, arms at shoulder distance apart.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased upper body strength
  • Better balance and stability
  • Increased muscle endurance
  • Improved posture
  • Engages multiple muscle groups at once
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment
  • Can help prevent injuries
  • Can improve overall fitness and athletic performance

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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

  • Push up static ball bridge exercise should be avoided if you have any existing shoulder, wrist, or back injuries. This exercise puts a lot of strain on these areas and can worsen any pre-existing conditions. It is also not recommended for individuals with high blood pressure or heart problems, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise, as it can be unsafe for the developing baby. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Use a stable exercise ball
  • Place the ball on a non-slip surface
  • Keep your core engaged
  • Maintain proper form throughout the exercise
  • Avoid locking your elbows
  • Keep your shoulders relaxed
  • Breathe evenly and do not hold your breath
  • Start with a lower number of repetitions
  • Avoid arching your back
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • low back pain
  • sciatica
  • herniated disc
  • spinal stenosis
  • scoliosis

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    Frequently asked questions

     

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