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

( DB trunk twister )

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Name of exercise  Resist thoracic rotn 4 point kneel w/wt
Other names of exercise DB trunk twister
Description of exercise The DB trunk twister exercise is a core strengthening movement that targets the abdominal muscles, obliques, and lower back. It involves lying on your back with your knees bent and feet flat on the ground, while holding a dumbbell in both hands at chest level. From this position, you rotate your torso to one side, keeping your arms straight and the dumbbell close to your chest. Then, you rotate to the other side, completing one rep. This exercise helps improve stability and balance, as well as tone and strengthen the core muscles. It can be modified by using a lighter or heavier dumbbell and can be incorporated into a full-body workout routine.
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.
  • Hold weight in hand.
  • 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.
  • Repeat sets on other side.

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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 Resisted
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased rotational mobility
  • Better balance and coordination
  • Strengthened oblique muscles
  • Improved posture
  • Reduced risk of lower back pain
  • Improved sports performance
  • Increased range of motion in the spine
  • Improved stability in the hips and pelvis
  • Enhanced overall body control.

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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 DB trunk twister exercise should be avoided if you are experiencing any pain or discomfort in your back, shoulders, or hips. It is also not recommended if you have any existing injuries or conditions that may be aggravated by twisting motions, such as a herniated disc or spinal stenosis. Additionally, if you have poor balance or coordination, it may be best to avoid this exercise as it requires stability and control. Pregnant women should also avoid this exercise as it can put strain on the abdominal muscles. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any concerns or limitations.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and technique
  • Start with lighter weights and gradually increase
  • Do not twist too quickly or forcefully
  • Keep your core engaged throughout the movement
  • Avoid over-rotating your spine
  • Breathe regularly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Use a mat or cushion to support your back
  • Consult a trainer if you are new to this exercise.

    • Helpful in Diseases

  • Herniated disc
  • Sciatica
  • Scoliosis
  • Muscle strain
  • Spinal stenosis
  • Degenerative disc disease

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    Frequently asked questions

     

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