Twist down and up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Twist down and up )

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Name of exercise  Twist Down and Up
Other names of exercise Twist down and up
Description of exercise Twist down exercise is a core strengthening exercise that targets the oblique muscles. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you twist your torso to one side while keeping your shoulders and hips on the ground. Then, return to the starting position and repeat on the other side. This exercise helps improve core stability, balance, and posture. It also helps to tone and define the waistline. It can be modified by holding a weight or resistance band to increase the intensity. Twist down exercise is a great addition to any workout routine for a strong and toned 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
  • Sit in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.
  • Inhale and lift body upward by straightening legs and moving left arm up and next to head.
  • Exhale and twist upper body down, and to the right, looking down and bringing left arm under body.
  • Inhale and twist upper body back to left, looking upward and moving left arm up and over body reaching back to left.
  • Exhale and return to start position.
  • Repeat.
  • Repeat exercise on left side.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal, Hip, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Cervical, Pectoral , Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid, Biceps, Triceps, Forearm
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation, Side Bend, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Strengthening of core muscles
  • Improved balance and coordination
  • Increased flexibility in the spine
  • Toning of abdominal muscles
  • Improved posture
  • Reduced risk of lower back pain
  • Increased blood flow to the spine
  • Improved digestion and detoxification
  • Strengthening of oblique muscles
  • Improved athletic 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

  • The Twist down exercise should be avoided if you have any pre-existing injuries or conditions in your back, neck, or core muscles. This includes herniated discs, spinal stenosis, or any other spinal issues. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercising or have not properly warmed up your muscles, it is best to avoid this exercise to prevent strain or injury. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Use proper form and technique
  • Start with a light weight and gradually increase as strength improves
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Do not twist too far or push beyond your range of motion
  • Breathe evenly and do not hold your breath
  • Avoid arching your back or rounding your shoulders
  • Keep your feet firmly planted on the ground
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Cardiovascular diseases
  • High blood pressure
  • Osteoporosis
  • Arthritis
  • Chronic back pain
  • Muscle imbalances
  • Poor posture
  • Stress and anxiety

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    Frequently asked questions

     

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