Single ball incline exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single ball incline )

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Name of exercise  AROM ankle PF uni stand w/ball
Other names of exercise Single ball incline
Description of exercise Single ball incline exercise is a popular strength training exercise that targets the upper body muscles, particularly the chest, shoulders, and triceps. It involves using a stability ball and performing a push-up motion with your hands on the ball. The incline angle of the ball increases the difficulty of the exercise, making it more challenging and effective. This exercise helps improve upper body strength, stability, and balance. It is also a great way to engage the core muscles and improve overall body coordination. The single ball incline exercise can be modified for different fitness levels and can be easily incorporated into 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 ball against wall at chest level.
  • Lean forward on ball as shown.
  • Place one foot behind other.
  • Lift heel up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Rotation, Flexion, Extension, Circumduction, Elevation, Reposition

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Targets multiple muscle groups simultaneously
  • Can be modified for different fitness levels
  • Enhances coordination and motor skills
  • Can be done with minimal equipment
  • Helps improve posture and body alignment
  • Engages the stabilizing muscles in the legs and feet
  • Can aid in weight loss and toning
  • 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

  • Single ball incline exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It is also not recommended for beginners or those who have not built up enough core strength. If you have any back, shoulder, or neck problems, it is best to avoid this exercise as it puts a lot of strain on these areas. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and seek medical advice.

    • 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 a stable and non-slip surface for the ball
  • Place the ball at a safe distance from any sharp objects or walls
  • Keep your body in a straight line from head to toe
  • Engage your core muscles throughout the exercise
  • Start with a small incline and gradually increase as you feel comfortable
  • Avoid locking your elbows or knees
  • Keep your feet firmly planted on the ground
  • Do not hold your breath, remember to breathe continuously
  • Stop the exercise immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • muscle strain
  • joint stiffness
  • balance disorders
  • spinal cord injuries
  • multiple sclerosis
  • Parkinson’s disease
  • fibromyalgia

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    Frequently asked questions

     

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