Twist down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Twist down )

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Name of exercise  Twist Down
Other names of exercise Twist down
Description of exercise Twist down and up exercise is a core strengthening exercise that targets the oblique muscles. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulder blades off the ground. Then, twist your torso to one side and touch your elbow to the opposite knee. Slowly lower back down and repeat on the other side. This exercise engages the oblique muscles and helps to improve spinal stability and posture. It can also help to reduce lower back pain and improve overall core strength.
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 in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.
  • Inhale and lift body upward by straightening legs, continue while twisting body to right bringing right hip upward as shown.
  • As hips lift upward, move left arm to floor next to head and look down at floor.
  • Exhale and return to start position.
  • Repeat.
  • Repeat exercise on left side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation, Side Bend
    Type of Action Rotation, Circumduction, Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Toned abdominal muscles
  • Strengthened back muscles
  • Improved posture
  • Enhanced coordination
  • Increased flexibility
  • Improved spinal mobility
  • Reduced risk of back pain
  • Engaged multiple muscle groups simultaneously

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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 Twist down and up exercise should be avoided if you have any existing back or neck injuries, as it can put strain on these areas and worsen your condition. It is also not recommended for pregnant women, as the twisting motion can be uncomfortable and potentially harmful for the baby. If you experience dizziness or nausea while performing this exercise, you should stop immediately and consult a doctor. Additionally, if you have any other medical conditions or concerns, it is best to consult with a healthcare professional before attempting this exercise. It is important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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
  • Keep your back straight and core engaged
  • Use slow and controlled movements
  • Avoid jerky or sudden movements
  • Do not twist beyond your range of motion
  • Keep your feet firmly planted on the ground
  • Maintain proper breathing throughout the exercise
  • Use a mat or towel to cushion your spine
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Muscle strain or injury
  • Poor posture
  • Neck pain or stiffness

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    Frequently asked questions

     

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