Sitting twist pass exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting twist pass )

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Name of exercise  Resist partner half twist pass sit w/Medicine Ball
Other names of exercise Sitting twist pass
Description of exercise The sitting twist pass exercise is a core-strengthening exercise that targets the obliques and abdominal muscles. To perform this exercise, sit on the floor with your knees bent and feet flat on the ground. Hold a medicine ball or weight in front of your chest. Twist your torso to one side, passing the weight to your partner or tapping the ground. Then, twist to the other side, passing the weight back or tapping the ground. This exercise can also be done solo by tapping the ground with the weight on each side. It helps improve core stability, balance, and coordination while also toning the abdominal muscles.
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 back to back with partner.
  • Hold ball in front of chest in outstretched arms as shown.
  • Twist to right while partner twists to left, handing ball to partner.
  • Partner twists back to right while you twist back to left and receive ball from partner.
  • Continue half twist passing.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Abdominal, Back, Biceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Engages abdominal muscles
  • Targets oblique muscles
  • Improved balance
  • Increased range of motion
  • Helps with digestion
  • Relieves tension in back muscles
  • Can be done anywhere, anytime

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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 Sitting twist pass exercise should be avoided if you have any pre-existing back or spine injuries or conditions, such as herniated discs or sciatica. This exercise puts pressure on the back and spine, which can aggravate these conditions and cause further pain or injury. It should also be avoided if you have any recent or acute injuries to the abdominal or pelvic area, as this exercise requires twisting and passing a weight from side to side, which can strain these areas. Additionally, if you experience dizziness or vertigo, this exercise should be avoided as it involves quick movements and changes in body position that can worsen these symptoms. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • 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 mat or cushion to support your back
  • Keep your feet flat on the ground
  • Engage your core muscles throughout the exercise
  • Do not force the twist, let it happen naturally
  • Breathe deeply and evenly
  • Avoid jerky movements
  • Keep your spine straight and shoulders relaxed
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Scoliosis
  • Herniated disc
  • Spinal stenosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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