Wobble board push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wobble board push up )

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Name of exercise  AROM shld push-up w/wobble board
Other names of exercise Wobble board push up
Description of exercise The wobble board push up exercise is a challenging variation of the traditional push up that targets the chest, shoulders, arms, and core muscles. It involves performing a push up while balancing on a wobble board, which is a circular board with a rounded bottom that creates an unstable surface. This instability forces the muscles to work harder to maintain balance, making the exercise more difficult and effective. To perform a wobble board push up, one must place their hands on the wobble board and their feet on the ground, then lower their body towards the board and push back up. This exercise helps improve balance, stability, and overall strength in the upper body.
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 body on floor with hands on wobble board, elbows straight as shown.
  • Slowly lower body to floor and return to starting position.
  • Keep board steady during the push up.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved core stability
  • Increased upper body strength
  • Enhanced balance and coordination
  • Engages multiple muscle groups
  • Can be modified for different difficulty levels
  • Helps prevent injury
  • Targets chest, shoulders, and arms
  • Can be done anywhere
  • Adds variety to workout routine
  • Improves 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

  • Wobble board push ups are a challenging and advanced variation of the traditional push up exercise. They require a high level of core and upper body strength, as well as balance and stability. Therefore, it is important to avoid this exercise if you have any injuries or conditions that may be aggravated by the instability of the wobble board. This includes any shoulder, wrist, or back injuries, as well as conditions such as osteoporosis or arthritis. It is also recommended to avoid this exercise if you are a beginner or have not yet mastered the traditional push up form. It is always important to consult with a medical professional before attempting any new exercises, especially if you have any pre-existing injuries or conditions.

    • 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 sturdy wobble board
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Start with a small range of motion and gradually increase as you become comfortable
  • Do not rush through the exercise
  • Keep your hands shoulder-width apart on the wobble board
  • Keep your feet hip-width apart and firmly planted on the ground
  • Avoid locking your elbows
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Wrist injuries
  • Elbow injuries
  • Ankle injuries
  • Knee injuries
  • Hip injuries
  • Balance and stability issues
  • Core muscle weakness

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    Frequently asked questions

     

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