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

( Single hand ball throw )

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Name of exercise  AROM ball throw overhand uni stand
Other names of exercise Single hand ball throw
Description of exercise Single hand ball throw is a functional and dynamic exercise that involves throwing a weighted ball with one hand. It is a full-body movement that primarily targets the muscles in the arms, shoulders, and core. To perform this exercise, stand with your feet shoulder-width apart, holding a weighted ball in one hand. Engage your core and push your hips back as you bring the ball behind your head. Then, forcefully throw the ball forward, extending your arm fully. Catch the ball and repeat for the desired number of repetitions. This exercise improves upper body strength, power, and coordination, making it a great addition to 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
  • Have child stand in front of you.
  • Have child hold a ball with one hand and throw ball overhand to you or at a target such as a box or a piece of paper.
  • Roll ball back to child.
  • Start at about 3 feet distance and increase as child improves.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Hand
    Type of Muscles Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Supination, Pronation

    Benefits of exercise

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

  • Improves upper body strength
  • Enhances throwing accuracy
  • Increases core stability
  • Builds arm muscle mass
  • Improves hand-eye coordination
  • Enhances rotational power
  • Can be done without equipment
  • Can be done anywhere
  • Increases overall body coordination
  • Provides a full body workout

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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 single hand ball throw exercise should be avoided if you have any existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can worsen any existing issues. It is also not recommended for individuals with high blood pressure or heart problems, as it can cause a sudden spike in blood pressure. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. Additionally, if you are new to exercise or have not built up enough strength in your arms and shoulders, it is best to start with lighter exercises before attempting the single hand ball throw.

    • 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
  • Start with a lighter weight ball and gradually increase weight
  • Keep your core engaged and maintain good posture
  • Avoid using too much force or momentum
  • Keep your arm and wrist in a neutral position
  • Do not overextend your arm or shoulder
  • Keep your eyes focused on the target
  • Use a suitable surface to throw the ball on
  • Allow for proper rest and recovery between sets.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • carpal tunnel syndrome
  • rotator cuff injury
  • tennis elbow
  • bursitis
  • tendinitis

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    Frequently asked questions

     

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