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

( Twist down prep )

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Name of exercise  Twist Down Prep
Other names of exercise Twist down prep
Description of exercise Twist down prep is a core strengthening exercise that targets the obliques and abdominal muscles. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you twist your torso to one side, keeping your shoulders and hips on the ground. Then, you return to the starting position and repeat on the other side. This exercise helps improve core stability, balance, and posture. It also helps to strengthen the muscles that support the spine, reducing the risk of back pain and injury. Twist down prep can be modified for different fitness levels by increasing or decreasing the range of motion and adding resistance with weights or a resistance band.
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
  • Side sit on left, upper body supported on right arm, right elbow bent as shown and left hand on left hip.
  • Place left leg in front of right thigh with foot flat on floor.
  • Exhale and lift body up and twist downward to right.
  • Inhale and lower body back to start position.
  • Repeat.
  • Repeat series lying on left side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Chest, Abdominal, Hip, Shoulder
    Type of Muscles Pectoral , Abdominal, Deltoid, Inner Thigh
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Supination

    Benefits of exercise

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

  • Core strengthening
  • Improved balance
  • Increased flexibility
  • Better coordination
  • Improved posture
  • Reduced risk of back pain
  • Toned oblique muscles
  • Improved spinal mobility
  • Enhanced athletic performance
  • Increased body awareness

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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 prep exercise should be avoided if a person has any pre-existing back or spine injuries, such as herniated discs or sciatica. This exercise involves twisting and rotating the spine, which can put strain on these areas and potentially worsen the injury. It should also be avoided if a person experiences any pain or discomfort while performing the exercise, as this could be a sign of an underlying issue. Pregnant women should also avoid this exercise, as the twisting motion can put pressure on the abdomen and potentially harm the baby. It is always recommended to consult with a doctor or physical therapist before attempting any new exercise, especially if there are any concerns about potential injuries.

    • 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
  • Avoid jerky movements
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you build strength
  • Do not overexert yourself
  • Breathe properly throughout the exercise
  • Keep your feet firmly planted on the ground
  • Avoid twisting too far and straining your muscles
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Muscle strain

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    Frequently asked questions

     

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