Standing inward wall throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing inward wall throw )

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Name of exercise  Resist shld IR throw stand w/arm abd w/Medicine Ball
Other names of exercise Standing inward wall throw
Description of exercise Standing inward wall throw is a plyometric exercise that targets the upper body, specifically the chest, shoulders, and arms. To perform this exercise, stand facing a wall with your feet shoulder-width apart. Hold a medicine ball or weight at chest level with both hands. Explosively throw the ball at the wall, using your chest and arm muscles to generate power. As the ball bounces back, catch it and quickly repeat the movement for the desired number of repetitions. This exercise helps to improve upper body strength, power, and coordination. It can also be modified by increasing the weight of the ball or increasing the distance from the wall for a more challenging workout.
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 facing wall.
  • Hold ball in right hand with arm out to side at 90 degrees. Elbow should be at 90 degrees as shown.
  • Rotate arm inward, throwing ball at wall.
  • Catch ball as it bounces back.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Supination, Pronation, Eversion, Inversion, Plantarflexion, Dorsiflexion, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Toned arms and shoulders
  • Improved coordination
  • Increased flexibility
  • Strengthened back muscles
  • Improved breathing
  • Reduced stress and tension
  • Increased blood circulation

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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

  • Standing inward wall throw is an exercise that involves throwing a medicine ball against a wall while standing in an inward-facing position. While this exercise can be beneficial for improving upper body strength and coordination, there are certain situations where it should be avoided.Firstly, individuals with any existing shoulder or back injuries should avoid this exercise as it can put strain on these areas and worsen the injury. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise as it can increase blood pressure and put them at risk for injury.Furthermore, if you are new to exercising or have poor balance, it is best to avoid this exercise as it requires good balance and coordination to perform safely. Lastly, if you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional.

    • 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 a sturdy and stable wall for support
  • Keep your feet shoulder-width apart
  • Maintain proper posture throughout the exercise
  • Engage your core muscles
  • Start with a light weight and gradually increase as you become comfortable
  • Keep your arms and elbows close to your body
  • Avoid jerky movements
  • Breathe properly, exhale on the exertion
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder pain
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Tennis elbow
  • Golfers elbow
  • Carpal tunnel syndrome
  • Wrist pain
  • Elbow pain

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    Frequently asked questions

     

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