Wide squatting ball lift on roll exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wide squatting ball lift on roll )

View Report

–

Name of exercise  Isometric knee squat wide stance ball lift on roll
Other names of exercise Wide squatting ball lift on roll
Description of exercise The wide squatting ball lift on roll exercise is a full-body movement that targets the legs, glutes, core, and upper body. To perform this exercise, you will need a stability ball and a foam roller. Start by standing with your feet wider than shoulder-width apart, holding the foam roller in front of you. Lower into a wide squat, keeping your chest up and your weight in your heels. As you come up, lift the foam roller overhead, extending your arms fully. At the same time, roll the stability ball towards you, engaging your core and upper body. Lower back down into a squat and repeat for several reps. This exercise improves strength, balance, and coordination.
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 on foam roll, feet wider than hip distance apart.
  • Bend knees to 45 degrees and hold ball in front at waist height.
  • Raise ball overhead.
  • Lower and repeat.

    • –

    Video Tutorial

     

    Body Part Abdominal, Hip, Knee, Ankle & Foot
    Type of Muscles Back, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension, Plantarflexion

    Benefits of exercise

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

  • Increased core strength
  • Improved balance and stability
  • Strengthened glutes and hamstrings
  • Increased flexibility in hips and lower back
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of lower back pain and injury
  • Improved coordination and body control
  • Engages multiple muscle groups at once
  • Can be modified for all fitness levels

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The wide squatting ball lift on roll exercise should be avoided in the following situations:If you have any existing knee or lower back injuries: This exercise puts a lot of strain on the knees and lower back, so it should be avoided if you have any existing injuries in these areas.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put pressure on the abdomen and pelvic floor muscles, which can be harmful for the baby.
  • If you have balance issues: This exercise requires good balance and stability, so if you have any balance issues, it is best to avoid it to prevent falls or injuries.
  • If you are a beginner: This is an advanced exercise and should not be attempted by beginners. It requires a certain level of strength, flexibility and coordination, which may not be present in beginners.
  • If you experience any pain or discomfort: If you feel any pain or discomfort while performing this exercise, it is best to stop immediately and consult a fitness professional for proper form and modifications.

    • 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 stable and secure exercise ball
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid rounding your shoulders
  • Do not use weights that are too heavy
  • Keep your knees in line with your toes
  • Avoid locking your knees at the top of the movement
  • Use controlled and slow movements
  • Stop the exercise if you experience any pain or discomfort

    • Helpful in Diseases

  • osteoarthritis
  • rheumatoid arthritis
  • ostoporosis
  • back pain
  • muscle strain
  • sciatica
  • scoliosis
  • fibromyalgia
  • chronic fatigue syndrome
  • hip pain
  • knee pain
  • balance and coordination issues
  • incontinence
  • pelvic floor dysfunction
  • postpartum recovery
  • obesity
  • diabetes
  • heart disease
  • hypertension

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleFigure 4 modified stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleNarrow squat ball lift on foam exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR