Sidelying ball overhead circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying ball overhead circles )

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Name of exercise  Resist shld circum sidelying w/Medicine Ball
Other names of exercise Sidelying ball overhead circles
Description of exercise Sidelying ball overhead circles is a core strengthening exercise that involves lying on one side with a stability ball placed between the feet. The arms are extended overhead, holding onto the ball, and the legs are straight and stacked on top of each other. From this starting position, the individual will engage their core muscles and use their arms to make big circles with the ball, moving it in a clockwise or counterclockwise direction. This exercise targets the abdominal muscles, obliques, and shoulders, improving stability, balance, and coordination. It also helps to strengthen the muscles in the back and hips, making it a great full-body exercise.
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
  • Lie on side holding ball up, in hand as shown.
  • Move ball in circles clockwise and then counterclockwise.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Circumduction, Extension, Flexion, Rotation

    Benefits of exercise

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

  • Improved shoulder mobility
  • Strengthened shoulder muscles
  • Increased core stability
  • Improved posture
  • Enhanced balance and coordination
  • Improved range of motion
  • Reduced risk of shoulder injuries
  • Improved sports performance
  • Increased upper body strength
  • Improved overall body control

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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

  • Sidelying ball overhead circles should be avoided if you have any injuries or pain in your shoulder, neck, or back. It is also not recommended for individuals with balance issues or vertigo, as the exercise requires you to be in a side-lying position with your head and arm extended overhead. If you have any pre-existing medical conditions, it is best to consult with a healthcare professional before attempting this exercise. Additionally, if you feel any discomfort or strain while performing the exercise, it is important to stop and seek guidance from a certified fitness instructor. Overall, it is important to listen to your body and avoid this exercise if it does not feel safe or comfortable for you.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stability ball that is the appropriate size for your body
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Start with small circles and gradually increase the size
  • Avoid overextending your arms or shoulders
  • Stop immediately if you feel any pain or discomfort
  • Breathe regularly and do not hold your breath
  • Keep your head and neck in a neutral position
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Shoulder arthritis
  • Shoulder instability
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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