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

( Bent leg trunk twister )

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Name of exercise  Stretch lumbar rotn stand w/bent knee
Other names of exercise Bent leg trunk twister
Description of exercise The bent leg trunk twister exercise is a core strengthening exercise that targets the abdominal muscles, obliques, and lower back. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground. Twist your upper body to one side, bringing your elbow towards the opposite knee. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps improve core stability, balance, and flexibility while also toning and defining the abdominal muscles. It can be modified for beginners by keeping the feet on the ground and focusing on the twisting motion.
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
  • Place right foot on chair or stool.
  • Grasp right knee with left hand.
  • Gently pull with left arm and twist trunk to the right.
  • Relax and repeat.
  • Repeat stretch to the left with the left foot on chair.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Pectoral , Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion

    Benefits of exercise

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

  • Improved spinal mobility
  • Increased core strength
  • Better posture
  • Enhanced balance
  • Improved athletic performance
  • Reduced risk of back pain
  • Increased flexibility
  • Improved digestion
  • Strengthened oblique muscles
  • Improved range of motion

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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 Bent leg trunk twister exercise should be avoided if you have any existing injuries or conditions that may be aggravated by twisting or bending your spine. This includes back pain, herniated discs, osteoporosis, or any other spinal or joint issues. Pregnant women should also avoid this exercise as it can put added stress on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and avoid any exercises that may cause harm or discomfort. Always consult with a doctor or certified fitness 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
  • Do not overstretch your back or neck
  • Keep your core engaged throughout the exercise
  • Use a mat or cushion for support and comfort
  • Start with small movements and gradually increase intensity
  • Do not force your body into any uncomfortable positions
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Do not perform the exercise if you have a back or neck injury
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Herniated disc
  • Sciatica
  • Spinal stenosis
  • Ankylosing spondylitis
  • Muscle strain
  • Muscle tension
  • Poor posture

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    Frequently asked questions

     

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