Single leg bridge with BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg bridge with BOSU® : How to do, Benefits, Side Effects, Uses, Precautions DE3519/tle

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Name of exercise  AROM lumbar ext single leg w/BOSU®
Other names of exercise Single leg bridge with BOSU®
Description of exercise The single leg bridge with BOSU® exercise is a variation of the traditional bridge exercise that adds an element of balance and stability training. It involves lying on your back with one foot on a BOSU® ball and the other leg extended straight up. From this position, you lift your hips up off the ground, engaging your glutes, hamstrings, and core muscles. The instability of the BOSU® ball forces your body to work harder to maintain balance, making this exercise more challenging and effective for strengthening the lower body and improving overall stability. It is a great exercise for athletes, as well as anyone looking to improve their balance and core strength.
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 back knees bent, foot on upside down BOSU.
  • Bridge up, lifting hips off floor.
  • Lower and repeat.

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    Video Tutorial

    EX3519/YTB/Link

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased glute strength
  • Improved balance
  • Core stabilization
  • Enhanced hip mobility
  • Improved posture
  • Reduced risk of injury
  • Increased muscle endurance
  • Improved coordination
  • Improved athletic performance
  • Increased lower body stability

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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 leg bridge with BOSU® exercise should be avoided if you have any injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with balance issues or those who are new to exercise. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles. If you have any medical conditions or are unsure if this exercise is safe for you, it is best to consult with a doctor or physical therapist before attempting it. Additionally, if you experience any discomfort or pain during the exercise, stop immediately and consult with a professional.

    • Precautions

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

  • Ensure proper warm-up and stretching before starting the exercise
  • Maintain a stable and balanced position on the BOSU® ball
  • Keep the core engaged and the back straight throughout the movement
  • Start with a lower difficulty level and gradually progress to a higher level
  • Avoid jerky or sudden movements
  • Do not hold your breath, remember to breathe continuously
  • Use a spotter or trainer for support and guidance
  • Keep the BOSU® ball securely in place to prevent slipping
  • Do not overextend the knees or hips
  • If you experience any pain or discomfort, stop the exercise immediately

    • Helpful in Diseases

  • Knee pain
  • Hip pain
  • Lower back pain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Ankle sprains
  • Balance disorders
  • Postural imbalances
  • Multiple sclerosis

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    Frequently asked questions

     

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