Sitting elastic trunk back twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting elastic trunk back twist )

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Name of exercise  Resist trunk rotn bkwd sit w/elastic
Other names of exercise Sitting elastic trunk back twist
Description of exercise The sitting elastic trunk back twist exercise is a simple yet effective exercise that targets the muscles in the back, core, and shoulders. To perform this exercise, you will need an elastic resistance band or a towel. Begin by sitting on the floor with your legs extended in front of you and the band or towel wrapped around your feet. Hold onto the ends of the band with both hands and sit up tall with your shoulders relaxed. Slowly twist your torso to one side while keeping your hips and legs still. Hold for a few seconds before returning to the starting position. This exercise helps improve spinal mobility and strengthens the muscles in the back and core.
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
  • Attach elastic to secure object.
  • Sit in chair facing elastic.
  • Loop elastic around upper arm and place arm behind back.
  • Rotate upper body backward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened core muscles
  • Improved posture
  • Reduced risk of back pain
  • Improved spinal mobility
  • Improved balance and coordination
  • Increased blood circulation
  • Improved digestion
  • Improved overall physical function

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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 sitting elastic trunk back twist exercise should be avoided if you have any pre-existing back injuries or conditions such as herniated discs, spinal stenosis, or sciatica. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you are pregnant, it is recommended to avoid this exercise as it may put strain on your abdominal muscles and pelvic floor. Additionally, if you have any balance issues or are prone to dizziness, it is best to avoid this exercise as it involves twisting movements. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • 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 comfortable chair or surface to sit on
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles throughout the exercise
  • Avoid jerky or sudden movements
  • Start with small, controlled twists and gradually increase the range of motion
  • Do not force your body into an uncomfortable position
  • Breathe deeply and regularly throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Consult with a doctor or physical therapist before starting the exercise if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • scoliosis
  • arthritis
  • obesity
  • back pain
  • spinal stenosis
  • fibromyalgia
  • ankylosing spondylitis
  • chronic fatigue syndrome
  • muscle strain
  • sciatica
  • lumbar disc herniation
  • kyphosis
  • lordosis
  • osteoporosis
  • kyphoscoliosis
  • spondylolisthesis
  • chronic low back pain
  • degenerative disc disease
  • postural problems
  • spinal curvature disorders

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    Frequently asked questions

     

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