Spinal twist seated exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Spinal twist seated )

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Name of exercise  Spinal Twist Seated
Other names of exercise Spinal twist seated
Description of exercise Spinal twist seated exercise is a yoga pose that involves twisting the spine while sitting in a cross-legged position. It helps to improve the flexibility and mobility of the spine, while also stretching the muscles of the back, shoulders, and chest. To perform this exercise, sit with your legs crossed and your back straight. Place your right hand behind you and your left hand on your right knee. Inhale deeply and as you exhale, twist your torso to the right, using your left hand to gently push your right knee for a deeper stretch. Hold for a few breaths, then repeat on the other side. This exercise can help to relieve tension and improve posture, making it a beneficial addition to any 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
  • Sit with legs in front.
  • Bend left knee, placing left heel on side of right buttocks.
  • Bend right leg and cross right foot over left thigh.
  • Keep back straight, twist to right, and move left arm over right knee and grasp left knee or heel.
  • With right arm, reach to right and place palm on floor behind buttocks while turning neck to right and exhaling.
  • Hold and repeat to other side.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal, Hip, Knee
    Type of Muscles Cervical, Back
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Increases flexibility
  • Improves posture
  • Relieves tension in the back
  • Stimulates digestion
  • Strengthens core muscles
  • Increases blood flow to the spine
  • Reduces lower back pain
  • Improves spinal mobility
  • Can be done anywhere
  • Relieves stress

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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

  • Spinal twist seated exercise should be avoided if you have any existing back or spinal injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you are pregnant, it is best to consult with your doctor before attempting this exercise as it may not be suitable for your condition. Additionally, if you have any recent surgeries or medical procedures on your back or spine, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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
  • Listen to your body and do not force any movements
  • Keep your spine straight throughout the exercise
  • Avoid jerky or sudden movements
  • Engage your core muscles to support your spine
  • Do not twist too far or beyond your comfortable range of motion
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Use a mat or towel to cushion your spine
  • Consult a doctor or physical therapist if you have any pre-existing spinal conditions.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Fibromyalgia
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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