Side arm w/ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side arm w/ball )

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Name of exercise  AROM shld abd kneel w/ball
Other names of exercise Side arm w/ball
Description of exercise Side arm w/ball exercise is a strength training exercise that targets the muscles in the shoulders, arms, and core. It involves holding a weighted ball in one hand and performing a side arm raise, bringing the ball up to shoulder height and then lowering it back down. This exercise can be done standing or sitting, and can be modified by using a lighter or heavier ball. It helps to improve shoulder stability, increase arm and shoulder strength, and engage the core muscles for stability. It is a great exercise for athletes, as well as anyone looking to tone and strengthen their upper body.
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
  • Kneel with ball at side with hand on ball.
  • Roll ball away from side, keeping elbow straight.
  • Continue by bending sideways until arm is completely stretched out to side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Flexion, Supination, Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased arm and shoulder strength
  • Improved coordination and balance
  • Engages core muscles for stability
  • Targets multiple muscle groups in one exercise
  • Can be done with minimal equipment
  • Helps with throwing and swinging motions
  • Can be modified for different fitness levels
  • Enhances grip strength
  • Can help prevent shoulder injuries
  • Can be incorporated into a full body workout routine

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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 side arm with ball exercise is a popular exercise that targets the muscles in the arms, shoulders, and back. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing shoulder or arm injuries, it is important to consult with a medical professional before attempting this exercise. The side arm with ball exercise can put strain on these areas and may worsen your condition. Additionally, if you are experiencing any pain or discomfort during the exercise, it is important to stop and reassess your form or consult with a fitness professional. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and pelvic floor. Lastly, if you are a beginner or have not built up sufficient strength in your arms and shoulders, it is best to start with lighter weights or alternative exercises before attempting the side arm with ball exercise.

    • 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
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Use a weight that is appropriate for your strength level
  • Do not swing the weight too quickly or forcefully
  • Keep your arm and shoulder relaxed
  • Avoid jerky movements or sudden changes in direction
  • Do not overextend your arm or shoulder
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a professional if you are new to the exercise or have any previous injuries or conditions.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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