Trunk bird dog on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Trunk bird dog on ball )

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Name of exercise  AROM lumbar alt leg/arm (trunk bird dog) w/ball
Other names of exercise Trunk bird dog on ball
Description of exercise The Trunk bird dog on ball exercise is a core-strengthening exercise that involves balancing on a stability ball while performing the traditional bird dog exercise. This exercise targets the muscles in the core, back, and glutes, improving stability, balance, and posture. To perform this exercise, start by kneeling on the ground with your hands on the stability ball. Slowly extend one arm and the opposite leg while keeping your balance on the ball. Hold for a few seconds before returning to the starting position. This exercise can be modified by using a smaller stability ball or adding resistance with a resistance band. The Trunk bird dog on ball exercise is a challenging yet effective way to improve core strength and stability.
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
  • Begin on hands and knees lying with trunk over ball.
  • Extend leg while lifting the opposite arm.
  • Hold 2-3 seconds.
  • Return to start position and repeat with other leg and arm.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Improved coordination
  • Better posture
  • Increased mobility
  • Improved functional movement
  • Reduced risk of injury
  • Improved sports performance
  • Increased muscle endurance

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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 Trunk bird dog on ball exercise should be avoided in the following scenarios:If you have any existing back or neck injuries, as this exercise can put strain on these areas and worsen the condition.
  • If you have poor balance or stability, as performing this exercise on a ball can increase the risk of falling and causing injury.
  • If you are pregnant, as this exercise involves lying on your stomach and may not be suitable for expecting mothers.
  • If you have high blood pressure, as the inverted position of this exercise can cause a sudden increase in blood pressure.
  • If you have any recent surgeries or injuries to your arms, shoulders, or chest, as this exercise involves using these body parts for support and movement.It is always important to consult with a medical 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)

  • Maintain neutral spine, do not twist.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Degenerative disc disease
  • Lumbar spondylosis
  • Spinal stenosis
  • Herniated disc

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    Frequently asked questions

     

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