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

( Torso twist genie )

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Name of exercise  Torso Twist Genie
Other names of exercise Torso twist genie
Description of exercise The torso twist genie exercise is a simple yet effective way to target and strengthen the core muscles. To perform this exercise, start by standing with your feet shoulder-width apart and your arms outstretched to the sides. Slowly twist your torso to one side, keeping your arms straight and parallel to the floor. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve flexibility and mobility in the spine, as well as tone the abdominal and oblique muscles. It can be modified by holding a weight or resistance band for an added challenge.
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 erect with legs crossed at ankles, knees bent, arms crossed with elbows lifted as shown.
  • Maintain neutral spine.
  • Inhale and twist to right and exhale to deepen twist while turning neck to right.
  • Inhale and twist to left and exhale to deepen twist and turn neck to left.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Pectoral , Latissimus Dorsi, Abdominal, Back
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Increased core strength
  • Improved posture
  • Enhanced flexibility
  • Better balance and coordination
  • Strengthened back muscles
  • Improved spinal mobility
  • Toned oblique muscles
  • Improved digestion
  • Reduced risk of back pain
  • Improved sports performance

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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 Torso twist genie exercise should be avoided if you have any pre-existing back or spine injuries, as it puts strain on these areas and can worsen the condition. It should also be avoided if you have any recent abdominal surgeries or if you are pregnant. Additionally, if you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself beyond your limits. If you have any doubts or concerns about this exercise, it is best to consult with a certified fitness trainer or your doctor before attempting it.

    • Precautions

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

  • Keep spine lengthened. Do not allow low back to shift or twist. If hamstrings are too tight, place a towel under buttocks.

    • Helpful in Diseases

  • lower back pain
  • sciatica
  • scoliosis
  • kyphosis
  • lordosis
  • herniated disc
  • spinal stenosis
  • fibromyalgia
  • osteoporosis
  • arthritis

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    Frequently asked questions

     

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