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

( Trunk twist w/club )

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Name of exercise  Stretch trunk rotn stand w/club
Other names of exercise Trunk twist w/club
Description of exercise Trunk twist with club is a popular exercise that targets the core muscles and improves rotational strength and mobility. To perform this exercise, you will need a weighted club or a dumbbell. Start by standing with your feet shoulder-width apart and holding the club with both hands in front of your chest. Engage your core and twist your upper body to one side, keeping your hips and lower body stable. Return to the starting position and then twist to the other side. Repeat for several reps, focusing on controlled and smooth movements. This exercise can help improve posture, balance, and overall core strength.
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
  • Hold club in hands with club resting on shoulders, behind neck as shown.
  • Bend trunk to side and twist toward floor.
  • Return to start position and bend and twist to other side.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Enhanced balance
  • Stronger obliques
  • Improved spinal mobility
  • Increased rotational power
  • Improved sports performance
  • Reduced risk of back injury
  • Improved range of motion

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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

  • Trunk twist with club exercise should be avoided if you have any pre-existing back or spine injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you are pregnant, as the twisting motion can be harmful for the developing baby. Additionally, if you have any shoulder or neck injuries, this exercise should be avoided as it can aggravate these areas. If you feel any pain or discomfort while performing the exercise, it is important to stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 lightweight club to avoid strain or injury
  • Keep your back straight and core engaged throughout the movement
  • Do not twist too forcefully, use controlled movements
  • Avoid jerky or sudden movements
  • Keep your feet firmly planted on the ground
  • Do not twist beyond your range of motion
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any pre-existing back or spine issues

    • Helpful in Diseases

  • Arthritis
  • Scoliosis
  • Osteoporosis
  • Lower back pain
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injuries
  • Herniated disc
  • Kyphosis

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    Frequently asked questions

     

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