Static bridge hip spreads on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static bridge hip spreads on ball )

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Name of exercise  AROM lumbar static bridge w/hip abd/add on ball
Other names of exercise Static bridge hip spreads on ball
Description of exercise Static bridge hip spreads on ball exercise is a core strengthening exercise that targets the glutes, hamstrings, and lower back muscles. It involves lying on your back with your feet on a stability ball and lifting your hips off the ground to create a bridge position. From this position, you spread your legs apart and hold for a few seconds before bringing them back together. This movement engages the inner and outer thigh muscles, as well as the core, to stabilize and control the movement. It is a challenging exercise that can improve balance, stability, and overall lower body 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
  • Position shoulders on ball.
  • Maintain a static bridging position, with feet at shoulder distance.
  • Move knees apart and together.

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    Video Tutorial

     

    Body Part Lumbar, Sacroiliac, Hip
    Type of Muscles Back, Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Adduction
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Improved hip mobility
  • Increased glute strength
  • Better balance
  • Enhanced core stability
  • Reduced risk of lower back pain
  • Improved posture
  • Increased hip flexibility
  • Stronger hamstrings
  • Improved athletic performance
  • Better coordination

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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 static bridge hip spreads on ball exercise should be avoided if you have any existing hip, back, or shoulder injuries. This exercise requires stability and strength in these areas, so if you are experiencing any pain or discomfort, it is best to avoid this exercise. Additionally, if you have poor balance or coordination, it may be difficult to perform this exercise safely and effectively. Pregnant women should also avoid this exercise as it may put too much strain on the abdominal muscles. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Use a stable and properly inflated exercise ball
  • Place the ball on a non-slip surface
  • Keep your feet shoulder-width apart on the ball
  • Engage your core muscles throughout the exercise
  • Keep your hips and shoulders aligned
  • Avoid arching your lower back
  • Keep your head and neck in a neutral position
  • Do not hold your breath
  • Use controlled and smooth movements
  • Stop the exercise if you experience any pain or discomfort.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Hip impingement
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Muscle imbalances

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    Frequently asked questions

     

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