Sitting ball overhead lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting ball overhead lift )

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Name of exercise  Resist lumbar ext sit w/Medicine Ball
Other names of exercise Sitting ball overhead lift
Description of exercise The sitting ball overhead lift exercise is a full-body workout that targets the shoulders, arms, core, and back muscles. To perform this exercise, sit on a stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your arms at your sides. Slowly raise your arms above your head, keeping your elbows slightly bent. Hold for a few seconds and then slowly lower the weights back to the starting position. This exercise helps improve upper body strength, stability, and posture. It can also be modified by using heavier weights or adding a twist at the top of the movement.
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
  • Sit on chair or stool with ball at feet.
  • Lean forward, grasp ball and sit upright, raising arms over head.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Shoulder
    Type of Muscles Back, Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Elevation, Reposition

    Benefits of exercise

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

  • Improves core strength
  • Increases shoulder stability
  • Enhances balance and coordination
  • Targets multiple muscle groups
  • Improves posture
  • Increases upper body strength
  • Can be modified for different fitness levels
  • Increases range of motion
  • Enhances overall athletic performance
  • Can be done anywhere with minimal equipment

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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 sitting ball overhead lift exercise should be avoided if you have any existing back, shoulder, or neck injuries or conditions. This exercise puts a lot of strain on these areas and could worsen any existing issues. It should also be avoided if you have high blood pressure or heart problems, as the lifting motion can increase blood pressure and heart rate. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and could potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a doctor before attempting it again.

    • Precautions

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

  • Use a properly sized and inflated exercise ball
  • Maintain proper form and posture throughout the exercise
  • Engage core muscles to stabilize the body
  • Keep feet firmly planted on the ground
  • Avoid excessive arching of the back
  • Use a light to moderate weight for the overhead lift
  • Keep shoulders relaxed and away from the ears
  • Avoid locking elbows at the top of the lift
  • Breathe evenly throughout the exercise
  • Gradually increase weight and difficulty as strength improves

    • Helpful in Diseases

  • Back pain
  • Posture-related issues
  • Core muscle weakness
  • Shoulder pain
  • Neck pain
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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