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

( Side twist seated )

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Name of exercise  Side Twist Seated
Other names of exercise Side twist seated
Description of exercise Side twist seated exercise is a simple and effective workout that targets the core muscles, particularly the obliques. To perform this exercise, sit on the floor with your legs extended in front of you and your knees slightly bent. Place your hands behind your head and engage your core muscles. Then, twist your torso to one side, bringing your elbow towards your opposite knee. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve core stability, balance, and posture, while also toning and strengthening the abdominal muscles. It can be modified to increase or decrease intensity based on fitness level.
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 out in front.
  • Shift weight to right buttocks and bend knees, swinging legs to left.
  • Keep back upright and place left hand on right thigh.
  • Place right palm on floor next to right thigh while twisting to right and looking to right.
  • Hold and repeat on other side.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Abdominal, Back
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation, Side Bend
    Type of Action Rotation, Flexion, Circumduction, Extension, Abduction, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Increased spinal mobility
  • Better posture
  • Strengthened oblique muscles
  • Improved balance
  • Enhanced rotational movement
  • Increased flexibility
  • Improved coordination
  • Reduced risk of back pain
  • Improved sports performance

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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

  • Side twist seated exercise should be avoided if you have any pre-existing back or spine injuries or conditions, such as herniated discs or sciatica. This exercise involves twisting the spine, which can put added pressure on these areas and potentially worsen the condition. It should also be avoided if you are pregnant, as the twisting motion can be harmful to the baby. Individuals with balance issues or those who are prone to dizziness or vertigo should also avoid this exercise, as it can increase the risk of falls. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a healthcare 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 starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Engage your core muscles to support your back
  • Start with light weights and gradually increase as you become comfortable
  • Do not twist too far or force your body beyond its limits
  • Keep your feet flat on the ground for stability
  • Breathe evenly and do not hold your breath
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a fitness professional if you are new to this exercise

    • Helpful in Diseases

  • Lower back pain
  • Osteoporosis
  • Scoliosis
  • Sciatica
  • Herniated disc
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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