Corkscrew exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Corkscrew )

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Name of exercise  Corkscrew
Other names of exercise Corkscrew
Description of exercise The corkscrew exercise is a Pilates move that targets the abdominal muscles and improves core strength and stability. To perform this exercise, you lie on your back with your arms by your sides and your legs extended straight up towards the ceiling. Then, you slowly lower your legs to one side, rotating your hips and twisting your torso, while keeping your upper body and arms still. You then return to the starting position and repeat on the other side. This exercise engages the obliques, lower back, and hip flexors, helping to improve balance, coordination, and flexibility. It can also be modified for beginners or advanced practitioners by adjusting the range of motion and speed.
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
  • Lie on back with hips at 90 degrees, legs straight, heels together and toes slightly pointed outward.
  • Place hands at sides on floor, slightly under buttocks.
  • Inhale and move legs to one side, then exhale and circle with legs back to starting position.
  • Inhale and move legs to other side, then exhale and circle with legs back to starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Enhanced balance
  • Better coordination
  • Improved posture
  • Strengthened back muscles
  • Toned abdominal muscles
  • Increased flexibility
  • Improved spinal mobility
  • Reduced risk of back pain

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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 Corkscrew exercise is a Pilates exercise that involves lying on your back and moving your legs in a circular motion. This exercise can be beneficial for strengthening the core and improving flexibility, but there are certain situations where it should be avoided. Firstly, individuals with back or neck injuries should avoid this exercise as it can put strain on these areas. Pregnant women should also avoid the Corkscrew exercise as it can be uncomfortable and potentially harmful for the baby. Additionally, those with balance issues or dizziness should avoid this exercise as it involves moving the legs in a circular motion which can cause dizziness. People with osteoporosis or osteoarthritis should also avoid this exercise as it can put pressure on the spine and joints. If you are unsure whether the Corkscrew exercise is suitable for you, it is best to consult with a medical professional before attempting it.

    • Precautions

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

  • Keep low back stable and avoid arching. Try circling both clockwise and counter-clockwise.

    • Helpful in Diseases

  • Back pain
  • Osteoporosis
  • Arthritis
  • Scoliosis
  • Herniated disc
  • Spinal stenosis

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    Frequently asked questions

     

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