Medicine Ball – Medicine Ball Exercises and Safety

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What is a Medicine Ball

A medicine ball is a weighted ball used for exercises to improve strength, fitness, and coordination. It is also used for rehabilitation for sportsmen to recover from injuries. Medicine ball is also called exercise ball, a med ball, or a fitness ball but it should not be confused with the inflated exercise ball which comes larger in size.

Medicine ball can be made of nylon, leather, vinyl, polyurethane, rubber, and other materials. Its standard diameter is 14 inches, but other sizes are also available.

History of Medicine Ball:

The origin of the modern medicine ball dates back 3,000 years ago when Persian wrestlers are trained with bladders that were filled with sand. In the time of ancient Greece, the famous Hippocrates stuffed animal skins with sand to create medicine balls. His patients were ordered to throw the balls back and forth as part of his rehabilitation therapy. In the 19th century, medicine ball was used for promoting health and it became one of the “4 Horsemen of Fitness” which includes the Indian club, dumbbell, and the wand.

Why use a Medicine Ball?

Medicine balls can be effective in improving core strength and muscular power most especially in the chest, arms and legs. Injured athletes use medicine ball training to recover their former strength and fitness. Medicine balls are also used for professional boxers to build strength in their abdominal muscles. Some schools also use medicine balls as fitness aids for students.

How to select a Medicine Ball:

Medicine balls have variety of sizes and weights ranging from a few inches in diameter (baseball-sized) to larger than a basketball and from 1 to 50 pounds and even heavier for athletes training for power. Most medicine balls are round, but there are also with built-in handles to improve gripping and in shapes such as footballs for sport-specific training. Smaller and lighter balls should be used for training speed. Heavier medicine balls would be utilized for strength-speed and power training.

Here are some helpful tips to consider in selecting a medicine ball:

  • Consider whether the ball will be used for throwing, catching or added resistance.
  • The ball must be heavy enough to slow the motion visibly but not so heavy that control and accuracy are lessened.
  • If the exercises require bouncing the ball, a rubber ball should be selected. If the ball will be used for throwing and catching, a leather or nylon ball may be preferred.
  • The size and shape of the medicine ball will vary depending on the exercise being performed.

Some Medicine Ball Exercises and Safety:

Some of the common medicine ball exercises include squats, single-leg V-ups, lunges, lunge crossovers, slams, crunches, oblique twists, reverse curls, overhead lateral flexion, standing Russian twists, kneel to push ups, diagonal chops, figure eights, hammer throws, sit-up passes, front lateral raises and two-arm wall passes .

Athletes should perform medicine ball exercises with the right techniques so that they can get the best results and prevent injuries. One should warm up thoroughly before starting the exercise with medicine balls. One should also choose a ball with the right weight as it will ensure that the exercises will be performed smoothly.

If you are interested to buy a medicine ball online, click here: Buy Medicine Ball

Pregnancy Ball

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What is a pregnancy ball?

A pregnancy ball is a standard physiotherapy ball generally used by pregnant women. It is a large vinyl ball about 65cm or 75cm in height when inflated with air. Some pregnancy balls are made of non-slip surface so that they won’t slide on the floor easily. They are also made of special non-burst material that deflates slowly when punctured rather than rapturing suddenly.

The pregnant woman’s height must be considered in choosing for the pregnancy exercise ball size. The most ideal is the knee should be lower than the hips when sitting on the ball. There is no worry about the weight as pregnancy balls should be able to support no matter what the pregnant woman’s size is. Good quality pregnancy balls are tested to stand up to 300kgs.

How to use the pregnancy ball during pregnancy:

Pregnant women using this ball may need a support person to keep them steady while sitting. This is mostly advised to those using the ball for the first time. Use the ball on a carpet rather than a smooth floor surface to give more stability. It is better to go barefoot rather than wear shoes or socks. Or you can choose non-slip ones instead.

Your feet must be flat on the floor and about 60cm apart to get good balance. Place one hand on the ball first and then slowly lower yourself to sit on it.

Once you are comfortable, you can try to rock your pelvis side to side and back to front. You can add a little bounce once you feel more secure. Always hold on to whoever or whichever is near you if you feel unsteady while you slowly sway and bounce.

Benefits of Pregnancy Ball:

Pregnancy ball is considered very useful during pregnancy, labor, and birth. As pregnancy progress, sitting comfortably is almost impossible to attain. As the belly grows, back pain usually follows. The normal chairs or even comfortable couches don’t seem to provide comfort anymore. The pregnancy ball however molds to the pregnant woman’s ever changing shape, thus it provides comfort and at the same time it is firm enough to provide support.

Other benefits of pregnancy ball include:

  • Maintaining good posture during pregnancy.
  • Strengthens abdominal muscles and lower back.
  • It helps increase blood flow to the uterus, placenta and the growing baby.
  • Increases pelvic diameter thus helps the baby find a great position for birth.

Pregnancy Ball Photo

pregnancy-ball

If you are interested to get one, you can buy it from this link: Buy Pregnancy ball

 

Hippity Hop Balls and Rody Ride On Horse

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Many toys today are focused on creating fun but are not aimed at developing other skills that help children grow in a more healthy way. Especially now that technology has taken over physical fun, it is also great to choose toys that promote active play without losing all the fun.

When it comes to physical activity and fun, bouncy toys with handles, such as Rody Ride on Horse and Hippity Hop Balls are great choices. These bouncy toys give loads of excitement to growing kids and help them develop balancing and motor skills without them being aware of it.

While these Rody horse and hopper balls promote similar skills, they somehow vary in other characteristics. Let us take a look at the similarities and differences of these bouncy toys to compare and see which one is better for your growing kids.

 

hippity hop ride-on horse

 

Similarities:

Both toys can be used in bouncing for height and distance;
The rody horse and the hippity hop toys both encourage exercise and physical activity, creativity, and fun;
The bouncy toys develop balance and coordination skills;
Both toys can help kids develop better running and jumping abilities;
They can be used by therapists of autistic children or those with ADHD to develop gross motor skills, as well as to stimulate kids before commencing other forms of therapy, such as speech therapy;
Both the Hippity hop ride on horse are great for use during kiddie parties and gatherings;
The bouncy horse and the Hippity hop ball with handle help kids grip easily to gain balance and control;
The Rod bouncy horse and the hippity hops can both be easily washed with soap and water;

Differences:

  • One clear difference between the two bouncy toys is that the Rody bouncing horse is shaped that of a horse with easy-to-hold ears and comes in a glossy sheen with unique colors, which is more fun to look at compared to a plain hopping ball with handle;
  • The Rody bouncy horse is also made of soft yet durable latex and phthalate-free vinyl;
  • The Rody horse is great for kids aged 2-4 years old and can accommodate up to 100 lbs while the hippity hop balls are great for both kids and adult;
  • The Rody ride on horse can be inflated to suit changes in size and weight of children as they grow while the bounce ball with handle comes in a fixed size for specific weight range; and
  • Unlike the jumping bouncy ball which is for plain riding and bouncing, the Rody ride on horse can also be used for cuddling and playing with just like other soft cuddly toys.

While both the Rody Horse and Hippity hop kids are great for play, physical activity, and therapy, the Rody Ride on Horse can offer better fun and enjoyment to kids with its unique shape, great colors, and versatility.