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

( Standing ball overhead lift )

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Name of exercise  Resist lumbar ext stand w/Medicine Ball
Other names of exercise Standing ball overhead lift
Description of exercise The standing ball overhead lift exercise is a full-body strength training exercise that involves lifting a weighted ball above your head while standing. To perform this exercise, stand with your feet shoulder-width apart and hold a weighted ball in both hands. Raise the ball above your head, keeping your arms straight and your core engaged. Slowly lower the ball back to the starting position and repeat for several repetitions. This exercise targets the shoulders, arms, back, and core muscles, improving overall upper body strength and stability. It can be modified by using a lighter or heavier ball and can be incorporated into a variety of workout routines.
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
  • Stand with ball at feet.
  • Lean forward, grasp ball and stand 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 Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Elevation, Flexion, Extension

    Benefits of exercise

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

  • Increased upper body strength
  • Improved shoulder mobility
  • Enhanced core stability
  • Engages multiple muscle groups
  • Helps improve balance and coordination
  • Can be modified for different fitness levels
  • Can be done with or without weights
  • Targets the shoulders, arms, and back
  • Can be incorporated into a full body workout
  • Can be used for functional training.

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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 standing ball overhead lift exercise should be avoided if you have any pre-existing shoulder injuries or pain, as it puts a lot of strain on the shoulders. It should also be avoided if you have any recent injuries or surgeries in the upper body, as it could hinder the healing process. People with balance issues or weak core muscles should also avoid this exercise, as it requires stability and strength in the core to perform correctly. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise due to the risk of falling or increasing blood pressure. If you experience any pain or discomfort while performing the exercise, it is best to stop and consult a healthcare professional.

    • Precautions

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

  • Keep low back straight, keeping movement from hip area.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Chronic back pain
  • Ankylosing spondylitis
  • Scoliosis
  • Degenerative disc disease
  • Herniated disc

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    Frequently asked questions

     

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