Trunk twister exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Trunk twister )

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Name of exercise  Stretch trunk rotn supine
Other names of exercise Trunk twister
Description of exercise Trunk twister exercise is a simple yet effective workout that targets the core muscles of the body. It involves twisting the torso from side to side, engaging the oblique muscles, and improving overall flexibility and stability. To perform this exercise, stand with feet shoulder-width apart, arms extended in front of the chest, and elbows bent. Twist the torso to the right, keeping the hips and feet facing forward. Hold for a few seconds, then return to the starting position and repeat on the left side. This exercise can be done with or without weights and can be modified for different fitness levels. Regularly incorporating trunk twisters into your workout routine can help improve posture, reduce back pain, and strengthen the core muscles.
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
  • Lie on back, arms out to side, with heel of left leg on toes of right leg.
  • Tighten the thigh muscles of each leg and roll legs to right.
  • Continue by lifting left hip up and turning head to left.
  • Return to start position and repeat to other direction.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Abduction, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Improved posture
  • Reduced risk of back pain
  • Toned obliques and abdominal muscles
  • Improved spinal mobility
  • Increased range of motion in the spine
  • Enhanced athletic performance
  • Improved overall body stability

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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 trunk twister exercise should be avoided in certain situations to prevent injury and discomfort. These include:Existing back or spine injuries: If you have a history of back pain or any spine-related injuries, it is best to avoid the trunk twister exercise as it can put strain on your back and worsen your condition.
  • Recent abdominal surgery: If you have had any recent abdominal surgery, it is important to avoid this exercise until your doctor gives you the green light. The twisting motion can put pressure on your abdominal muscles and disrupt the healing process.
  • Pregnancy: Pregnant women should avoid the trunk twister exercise as it can put strain on the abdominal muscles and potentially harm the baby.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid this exercise as the twisting motion can worsen these symptoms and cause imbalance.
  • Joint or muscle pain: If you have any joint or muscle pain, it is best to avoid the trunk twister exercise as it can aggravate these conditions and cause further discomfort.Overall, it is important to listen to your body and avoid the trunk twister exercise if you experience any discomfort or pain. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing 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
  • Ensure proper form and technique
  • Do not overextend or twist too quickly
  • Listen to your body and stop if you feel any pain or discomfort
  • Avoid jerky movements
  • Breathe regularly throughout the exercise
  • Use a mat or soft surface to protect your back
  • Do not hold your breath while twisting
  • Keep your core engaged throughout the exercise
  • Do not force the movement beyond your range of motion.

    • Helpful in Diseases

  • obesity
  • back pain
  • arthritis
  • scoliosis
  • osteoporosis
  • fibromyalgia
  • spinal stenosis
  • kyphosis
  • lordosis
  • sciatica
  • herniated disc
  • muscle strain
  • joint stiffness

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    Frequently asked questions

     

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