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

( Side wall throw )

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Name of exercise  AROM hip/knee stance uni w/ball toss
Other names of exercise Side wall throw
Description of exercise Side wall throw is a functional exercise that targets the core and upper body muscles. It involves standing sideways to a wall, holding a medicine ball or weight in one hand, and throwing it against the wall with a twisting motion. The force of the throw and the resistance from catching the ball engage the obliques, shoulders, and arms. This exercise helps improve rotational power and strength, as well as stability and coordination. It can be modified by using different weights and increasing the distance from the wall. Side wall throw is a dynamic and effective exercise for athletes and fitness enthusiasts looking to improve their overall strength and performance.
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 on involved leg with involved side to a wall.
  • Toss a ball against the wall and catch by twisting body toward wall.
  • Repeat.
  • Do this exercise with opposite side to wall.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Elevation, Extension, Depression, Retraction

    Benefits of exercise

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

  • Improved shoulder mobility
  • Stronger rotator cuff muscles
  • Increased upper body strength
  • Better posture
  • Enhanced coordination
  • Improved core stability
  • Increased range of motion
  • Improved sports performance
  • Reduced risk of injury
  • Can be done with minimal equipment

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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

  • Side wall throw exercise should be avoided in certain situations to prevent injury and maximize the effectiveness of the exercise. It is important to avoid this exercise if you have any existing shoulder or neck injuries, as the movement can put strain on these areas. Additionally, if you have any recent or chronic back pain, it is best to avoid this exercise as it can exacerbate the pain. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles. If you are new to exercising or have a low fitness level, it is recommended to avoid this exercise until you have built up enough strength and stability to perform it safely. It is always important to listen to your body and consult with a healthcare professional before attempting any new 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
  • Use proper form and technique
  • Keep your core engaged throughout the movement
  • Use a suitable weight for your fitness level
  • Keep your feet shoulder-width apart
  • Avoid arching your back
  • Keep your shoulders relaxed
  • Use controlled movements, do not swing the weight
  • Keep your arms straight throughout the exercise
  • Do not overextend your arms at the top of the movement

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Tendinitis
  • Carpal tunnel syndrome
  • Arthritis
  • Osteoporosis

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    Frequently asked questions

     

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