Forward twist w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

Forward twist w/club : How to do, Benefits, Side Effects, Uses, Precautions ( Forward twist w/club )

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Name of exercise  Stretch hip/trunk rotn stand w/club
Other names of exercise Forward twist w/club
Description of exercise The forward twist with club exercise is a dynamic movement that targets the core muscles. It involves holding a weighted club or a dumbbell with both hands and twisting the torso in a forward direction while maintaining a stable lower body. This exercise helps to improve rotational strength, stability, and coordination in the core muscles, which are essential for daily activities and sports performance. It also engages the back, shoulders, and arms, making it a full-body workout. The forward twist with club exercise can be modified to suit different fitness levels by adjusting the weight of the club or the speed and range of motion of the twist. It is a great addition to any workout routine for building a strong and functional 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
  • Stand with one leg on a step or bench, holding club in hands towards front of body as shown.
  • Lean forward, keeping knee straight until a gentle stretch is felt on back of thigh, then twist to one side, then back to other side.
  • Return to start position and repeat.

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    Video Tutorial

    EX3626/YTB/Link

     

    Body Part Lumbar, Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Flexion, Supination, Extension, Abduction

    Benefits of exercise

    EX3626/T1(ME/1)

  • Improved core strength
  • Increased flexibility
  • Enhanced balance
  • Improved posture
  • Strengthened abdominal muscles
  • Increased range of motion
  • Improved spinal mobility
  • Strengthened back muscles
  • Improved coordination
  • 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 Forward twist with club exercise is a popular exercise that involves rotating the torso while holding a club or weighted object. While this exercise can be beneficial for strengthening the core and improving rotational mobility, there are certain situations when it should be avoided. Firstly, individuals with existing back or neck injuries should avoid this exercise as it can put strain on these areas and potentially worsen the condition. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. Furthermore, individuals with balance issues or poor core stability should avoid this exercise as it requires a certain level of balance and stability to perform safely. It is also important to avoid this exercise if you experience any pain or discomfort while performing it. In summary, the Forward twist with club exercise should be avoided by those with back or neck injuries, pregnant women, individuals with balance issues or poor core stability, and anyone experiencing pain or discomfort while performing it. It is always important to listen to your body and consult a professional before incorporating any new exercises into your routine.

    • 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
  • Use a light weight club to avoid strain or injury
  • Maintain proper form and posture throughout the exercise
  • Keep your core engaged and back straight
  • Do not force the movement, use controlled and smooth motions
  • Avoid jerky or sudden movements
  • Keep your arms and shoulders relaxed
  • Do not lock your knees
  • Breathe evenly and consistently
  • Stop immediately if you experience any pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Osteoporosis
  • Fibromyalgia
  • Multiple Sclerosis
  • Parkinson’s disease
  • Rheumatoid Arthritis
  • Chronic Fatigue Syndrome
  • Osteoarthritis
  • Cerebral Palsy
  • Muscular Dystrophy
  • Spinal Cord Injury
  • Stroke
  • Chronic Obstructive Pulmonary Disease (COPD)
  • Asthma

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    EX3626/FAQ/1

     

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