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

( Isometric back twist )

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Name of exercise  Iso lumbar rotn sidelying
Other names of exercise Isometric back twist
Description of exercise The Isometric back twist exercise is a core strengthening exercise that targets the muscles in the back, specifically the erector spinae and obliques. To perform this exercise, one must lie on their back with their knees bent and feet flat on the floor. The arms are extended out to the sides, forming a T shape. From this position, the individual engages their core and rotates their legs to one side while keeping their upper body stable. This movement creates an isometric contraction in the back muscles, which helps to improve stability and strength. The exercise can be repeated on both sides for a full back workout.
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 on side with hips against wall.
  • Push top of hips against wall.
  • Hold as indicated, relax, rest, and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=Ip0S-HHQIoc%26pp=ygUJI2lzb21ldGlj

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise Static
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Reduced risk of back pain
  • Improved posture
  • Strengthened back muscles
  • Improved balance and coordination
  • Increased blood flow to the spine
  • Improved spinal alignment
  • Reduced tension in the back and shoulders
  • Improved overall body stability

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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 Isometric back twist exercise should be avoided if you have any current or previous back injuries, such as herniated discs, spinal stenosis, or lower back pain. It should also be avoided if you have any other medical conditions that may be aggravated by twisting or straining your back muscles, such as osteoporosis or arthritis. Pregnant women should also avoid this exercise, as it can put added strain on the abdominal muscles and potentially harm the developing baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a doctor or physical therapist 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 properly before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Breathe evenly and do not hold your breath
  • Avoid jerky or sudden movements
  • Do not overexert yourself and stop if you feel any pain or discomfort
  • Keep your core engaged and back straight
  • Do not twist too far or force the movement
  • Use a stable surface or support if needed
  • Keep your neck and shoulders relaxed
  • Gradually increase the intensity and duration of the exercise over time

    • Helpful in Diseases

  • Low back pain
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Osteoporosis
  • Degenerative disc disease
  • Sciatica
  • Spinal arthritis

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    Frequently asked questions

     

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