Wobble board kneeling shoulder twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wobble board kneeling shoulder twist )

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Name of exercise  AROM shld rotn kneel w/wobble board
Other names of exercise Wobble board kneeling shoulder twist
Description of exercise The wobble board kneeling shoulder twist exercise is a dynamic movement that targets the core and shoulder muscles. It involves kneeling on a wobble board, a circular board with a rounded bottom, and twisting the upper body from side to side while maintaining balance on the board. This exercise helps to improve stability and coordination, as well as strengthen the core and shoulder muscles. It also promotes flexibility and mobility in the spine and shoulders. To perform this exercise, one must have a strong core and good balance. It can be modified by using a smaller wobble board or by performing the movement while standing on the board.
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
  • Kneel on floor with hands on wobble board, elbows straight as shown.
  • Slowly rotate board to one side, then the other, and return to starting position.
  • Keep board level during the rotation.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Retraction, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased shoulder stability
  • Improved coordination
  • Enhanced joint mobility
  • Improved posture
  • Increased range of motion in shoulders
  • Improved muscle endurance
  • Increased stability in upper body
  • Improved overall body control

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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 Wobble board kneeling shoulder twist exercise should be avoided if you have any existing shoulder injuries or pain, as it may aggravate the condition. It is also not recommended for those with balance issues or instability, as the wobble board can increase the risk of falling and causing further injury. Pregnant women should also avoid this exercise, as the twisting motion and instability can put strain on the abdominal muscles. Additionally, if you are new to exercising or have not built up enough strength in your core and shoulders, it is best to avoid this exercise until you have developed more stability and control.

    • Precautions

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

  • Use a stable and non-slip wobble board
  • Start with a small range of motion
  • Keep your core engaged
  • Avoid locking your knees
  • Keep your spine in a neutral position
  • Use slow and controlled movements
  • Do not twist too far or force the movement
  • Keep your shoulders relaxed
  • Maintain proper balance and stability
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder impingement
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder instability

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    Frequently asked questions

     

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