Sit up and throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sit up and throw )

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Name of exercise  Resist lumbar flx supine w/Ball
Other names of exercise Sit up and throw
Description of exercise Sit up and throw is a core strengthening exercise that involves sitting on the ground with your knees bent and feet flat on the floor. Start by holding a medicine ball or weight at your chest. Engage your abdominal muscles and slowly lean back until your upper back touches the ground. Then, use your core strength to sit back up and throw the ball or weight forward. This exercise targets the abdominal muscles, specifically the rectus abdominis, and also engages the shoulders and chest muscles. It can help improve core stability, balance, and overall strength. Variations of this exercise include using a heavier weight or performing the movement on an unstable surface.
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 slightly bent, holding ball overhead as shown.
  • Perform a sit up and at end of sit up throw ball to partner.
  • Catch ball as partner throws it back and lower back down to floor.
  • Repeat

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Elevation, Extension, Depression, Retraction

    Benefits of exercise

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

  • Strengthened core muscles
  • Improved balance and stability
  • Increased abdominal muscle definition
  • Better posture
  • Enhanced athletic performance
  • Improved flexibility
  • Reduced risk of back pain
  • Increased calorie burn
  • Improved coordination
  • Better overall fitness level

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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 sit up and throw exercise is a popular core strengthening exercise that involves lying on your back and throwing a weighted ball or object overhead. While this exercise can be beneficial for some individuals, there are times when it should be avoided. Firstly, if you have a history of back pain or injury, the sit up and throw exercise may put too much strain on your spine and aggravate your condition. Similarly, if you have a shoulder injury or limited mobility in your arms, this exercise may be too challenging and could potentially cause further injury. Additionally, if you are pregnant, it is important to avoid this exercise as it may put pressure on your abdominal muscles and pelvic floor, which can be harmful during pregnancy. Lastly, if you are a beginner or have not properly mastered the form and technique of this exercise, it is best to avoid it until you have built up enough core strength and stability. As with any exercise, it is important to listen to your body and avoid any movements that cause pain or discomfort.

    • 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
  • Maintain proper form and technique throughout the exercise
  • Keep the core engaged and avoid arching the back
  • Start with a lower number of repetitions and gradually increase
  • Avoid jerky movements and maintain a smooth motion
  • Breathe properly and do not hold your breath
  • Use a mat or soft surface to avoid strain on the back
  • Do not strain your neck or use your hands to pull your head forward
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Degenerative disc disease
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injury

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    Frequently asked questions

     

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