Ispilateral means the same the side. Ipsilateral strength training is highly beneficial for individuals who suffer from strength imbalances between the left and right side of the body. Strength imbalances have the potential to affect performance and increase the risk of injury. To minimize imbalances and gain unilateral strength, conduct ipsilateral strength exercises. These exercises are effective because they isolate your weak side by eliminating your strong side's ability to compensate for weakness.
Prone Stabilization
Lie with your stomach and hips on an exercise ball. Spread your legs apart with your toes flexed downward and touching the ground. Place your hands directly under your shoulders and keep your arms straight. With your head in a neutral position, lift your right arm and right leg simultaneously until they both form a straight line. Lower toward the starting position and repeat on the left side. According to physical therapy experts at Mavenlive, this exercise challenges your stability and promotes functional strengthening by having the muscles of the back fire in a cross pattern. You must be able to stabilize on the ball to take full advantage of this exercise.
Cervical Muscle Strength
Look straight ahead. Move your eyes to the right but do not move your head. Return eyes back to the starting position. Look to the left side but do not move your head. Return to the starting position. Although this is an ocular exercise, the inner cervical muscles, which are very hard to strengthen, are highly related to ocular movements. Keep these repetitions to a minimum as they may cause headaches and eye strain.
Jumping Lunge with Rotation
Stand with your feet shoulder-width apart. Place your hands in front of you and keep your elbows at a 90-degree angle. Jump up to switch feet position and land into a lunge position on your right leg. As you are absorbing the lunge, rotate your torso toward your left leg. Rotate back toward the starting position. Repeat the exercise by landing on your left leg. Rotate your torso toward your right side. This exercise targets the legs, buttocks and hips.
Lunge with Shoulder Press
Stand with your feet shoulder-width a apart. Lift the weight until your arms form a 90-degree angle, with your palms facing forward. Step into the lunge and land on your right leg. As you are absorbing the lunge, lift the dumbbell to perform the shoulder-press exercise. Make sure that your legs form a 90-degree angle. Do not allow your knee to extend past your toes. Lower the dumbbell back toward the starting position and step back. Repeat the exercise on the opposite side.
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