Sidelying ball side lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying ball side lift )

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Name of exercise  Resist shld ER sidelying w/Medicine Ball
Other names of exercise Sidelying ball side lift
Description of exercise The Sidelying ball side lift exercise is a simple yet effective way to target the muscles in the hips and glutes. To perform this exercise, lie on your side with your legs straight and a small exercise ball placed between your ankles. Engage your core and lift your top leg towards the ceiling, squeezing the ball between your ankles. Hold for a few seconds before lowering your leg back down. This exercise helps to improve balance, stability, and strength in the hips, while also working the inner and outer thighs. It can be modified for different fitness levels by using a larger or smaller ball and increasing or decreasing the number of repetitions.
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 in hand with elbow bent to 90 degrees as shown.
  • Lift ball upward, keeping elbow bent and arm at side.
  • Lower and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Engages deep abdominal muscles
  • Targets obliques
  • Can be modified for all fitness levels
  • Low impact exercise
  • Can be done at home or in the gym
  • Can improve posture
  • Can help prevent lower back pain

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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 Sidelying ball side lift exercise should be avoided if you have any injuries or pain in your shoulders, neck, or back. It should also be avoided if you have any pre-existing conditions such as osteoporosis or arthritis. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. Additionally, if you have any balance issues or are prone to dizziness, it is best to avoid this exercise as it involves lifting and balancing on one side of the body. It is important to always listen to your body and consult with a medical professional before attempting any new exercises, especially if you have any health concerns.

    • Precautions

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

  • Use a stable and properly inflated exercise ball
  • Ensure proper body alignment before starting the exercise
  • Keep the ball close to your body
  • Engage your core muscles throughout the exercise
  • Use slow and controlled movements
  • Avoid arching your back
  • Keep your neck and shoulders relaxed
  • Do not hold your breath
  • Stop the exercise if you feel any pain or discomfort
  • Gradually increase the difficulty and duration of the exercise.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Degenerative disc disease
  • Spinal stenosis
  • Osteoarthritis
  • Fibromyalgia
  • Muscle imbalances

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    Frequently asked questions

     

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