Bosu sitting trunk twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu sitting trunk twist )

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Name of exercise  AROM trunk rotn sit w/BOSU
Other names of exercise Bosu sitting trunk twist
Description of exercise The Bosu sitting trunk twist exercise is a core strengthening exercise that targets the muscles in the abdomen and lower back. It involves sitting on a Bosu ball with your feet planted firmly on the ground and your hands behind your head. From this position, you twist your torso to one side while keeping your hips and lower body stable. This movement engages the obliques and deep abdominal muscles, improving stability and balance. It also helps to increase flexibility and range of motion in the spine. The Bosu sitting trunk twist is a challenging exercise that can be modified for different fitness levels and is often used in Pilates and other core-focused workouts.
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 on BOSU.
  • Lean back and lift legs up, keeping knees together and slightly bent until balancing in a V sit position.
  • Cross arms in front of chest.
  • Twist upper trunk to left while twisting hips to right.
  • Twist to other direction.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles __
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise 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 balance and stability
  • Improved posture
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances coordination and body awareness
  • Helps with spinal mobility
  • Can be used for rehabilitation purposes
  • Increases muscle endurance
  • Can be incorporated into a full-body workout routine

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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 Bosu sitting trunk twist exercise should be avoided if you have any existing back or spine injuries or conditions, as it puts strain on these areas. It should also be avoided if you have any recent or acute injuries to your hips, knees, or ankles, as the exercise requires stability and balance in these joints. Pregnant women should also avoid this exercise, as the twisting motion can put pressure on the abdominal muscles and potentially harm the baby. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a medical professional before continuing.

    • 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 stable and properly inflated Bosu ball
  • Maintain proper posture and alignment throughout the exercise
  • Engage your core muscles to stabilize the body
  • Avoid jerky or sudden movements
  • Keep your feet firmly planted on the ground
  • Do not twist your trunk too far or too quickly
  • Breathe deeply and evenly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Consult a professional trainer for proper form and technique

    • Helpful in Diseases

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

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    Frequently asked questions

     

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