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

( Swan twist )

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Name of exercise  Swan Twist
Other names of exercise Swan twist
Description of exercise The Swan twist exercise is a Pilates move that focuses on strengthening the core and back muscles. It involves lying on your stomach with your arms extended out in front of you. As you inhale, you lift your upper body off the ground while keeping your pelvis and legs on the mat. Then, as you exhale, you twist your upper body to one side while reaching your arm towards your back foot. This movement engages the muscles in your back, shoulders, and obliques. It also helps improve spinal mobility and posture. The Swan twist is a challenging yet effective exercise for building a strong and stable core.
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 face down, legs together with hands on floor at shoulder level.
  • Exhale and push up by straightening arms.
  • Inhale and reach sideways and back to one side as shown.
  • Exhale and return to press up position, inhale and perform movement to other side.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Latissimus Dorsi, Back, Triceps, Forearm
    Category of Exercise Streatching
    Type of Exercise Pilates
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation
    Type of Action Rotation, Extension, Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Toned back muscles
  • Reduced back pain
  • Improved balance and coordination
  • Strengthened abdominal muscles
  • Improved spinal mobility
  • Increased blood flow to the spine
  • Enhanced mind-body connection

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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 Swan twist exercise should be avoided if you have any injuries or conditions in your neck, back, or shoulders. It puts a lot of strain on these areas and can worsen any existing issues. It is also not recommended for those with osteoporosis, as the twisting motion can put too much pressure on the spine and increase the risk of fractures. Pregnant women should also avoid this exercise, as it can be uncomfortable and potentially harmful for the baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional before attempting it again.

    • 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
  • Perform the exercise on a flat and stable surface
  • Keep your core engaged throughout the exercise
  • Do not overextend your neck or back
  • Start with small movements and gradually increase intensity
  • Keep your arms and legs in a straight line
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • Back pain
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Sciatica
  • Postural problems
  • Muscle strain
  • Degenerative disc disease
  • Arthritis
  • Osteoporosis

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    Frequently asked questions

     

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