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

( Kneeling trunk twister )

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Name of exercise  AROM thoracic rotn 4 point kneel
Other names of exercise Kneeling trunk twister
Description of exercise The kneeling trunk twister exercise is a dynamic movement that targets the muscles in the core and back. To perform this exercise, start by kneeling on the ground with your knees hip-width apart. Place your hands behind your head or crossed over your chest. Engage your core and slowly rotate your upper body to the right, keeping your hips and lower body stable. Pause briefly at the end of the rotation, then slowly return to the starting position. Repeat on the left side. This exercise helps to improve core stability, spinal mobility, and rotational strength. It can be modified by adding weights or resistance bands for an added challenge.
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
  • Kneel on hands and knees.
  • Lift right arm out to side and up, twisting to right.
  • Turn neck to right and follow arm by looking at arm.
  • Return to start position and repeat with left arm.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Rhomboid or Trapezius, Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Abduction

    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 lower back pain
  • Increased range of motion in the spine
  • Strengthened abdominal muscles
  • Improved stability in the hips and pelvis
  • Enhanced athletic performance
  • Improved overall body control and movement efficiency

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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 kneeling trunk twister exercise should be avoided in certain situations to prevent injury and maximize its effectiveness. It is important to avoid this exercise if you have any pre-existing back, neck, or shoulder injuries, as the twisting motion can put strain on these areas and worsen the condition. Additionally, individuals with balance issues or weak core muscles should avoid this exercise as it requires stability and strength in these areas. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before performing the exercise
  • Start with a slow and controlled movement
  • Keep your back straight throughout the exercise
  • Engage your core muscles
  • Avoid any jerky or sudden movements
  • Keep your knees and feet firmly planted on the ground
  • Do not push your body beyond its limits
  • Breathe evenly and deeply
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Back pain
  • Obesity
  • Scoliosis
  • Osteoporosis
  • Disc herniation
  • Arthritis
  • Fibromyalgia
  • Osteoarthritis
  • Ankylosing spondylitis
  • Degenerative disc disease

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    Frequently asked questions

     

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