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

( Teaser twist )

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Name of exercise  Teaser Twist
Other names of exercise Teaser twist
Description of exercise Teaser twist is a Pilates exercise that combines elements of the teaser and the spine twist to create a challenging full-body workout. It involves lying on your back with your arms and legs extended, then lifting your upper body and twisting to one side while simultaneously lifting and twisting your lower body in the opposite direction. This exercise requires balance, core strength, and coordination, making it a great way to target multiple muscle groups at once. It can also help improve spinal mobility and posture. Teaser twist is a popular exercise for Pilates enthusiasts looking to add variety and difficulty to their 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
  • Lie on back with arms overhead, legs straight.
  • Bring arms forward, inhale and lift upper body and legs until hips are at 90 degrees or in a V position. Arms and legs should be parallel and back straight.
  • Exhale and twist upper body and arms to right, Inhale and twist upper body and arms to left and return to midline.
  • Exhale and return to start position, keeping back and legs straight until back is on mat and arms are overhead.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Shoulder, Entire Body
    Type of Muscles Abdominal, Back, Deltoid, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation
    Type of Action Flexion, Supination, Circumduction, Extension, Plantarflexion, Abduction, Elevation, Hyperextension

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Better posture
  • Enhanced coordination
  • Increased flexibility
  • Improved spinal mobility
  • Strengthened back muscles
  • Toned abdominal muscles
  • Improved overall fitness
  • 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

  • Teaser twist is an advanced Pilates exercise that involves balancing on the sit bones while simultaneously twisting the upper body and legs. This exercise should be avoided by individuals who have any existing back or neck injuries, as it puts a lot of strain on these areas. It is also not suitable for pregnant women or those with high blood pressure. Additionally, individuals with weak core muscles or poor balance should avoid this exercise as it can lead to injury. It is important to consult with a certified Pilates instructor before attempting this exercise to ensure proper form and technique.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Use a mat or soft surface to protect your spine
  • Do not overextend your neck or back
  • Breathe steadily and maintain control
  • Start with small movements and gradually increase intensity
  • Keep your feet firmly planted on the ground
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Diabetes
  • Arthritis
  • Obesity
  • Hypertension
  • Heart disease
  • Osteoporosis
  • Depression
  • Anxiety
  • Chronic pain
  • Fibromyalgia

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    Frequently asked questions

     

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