Spinal twist workouts aren’t only reliable for optimal spinal column health, flexibility, support and variety of movement, however likewise in preventing injury and in the recuperation and recovery phase of post-surgical treatment. Spine twist exercises might also assist relieve stress, as well as tightness triggered by conditions such as arthritis and osteoporosis. Prior to carrying out any kind of spinal twist, talk with your doctor about safety and efficacy, relying on your present overall health and physical fitness.
Amazing Spinal Twist Exercise TipsSeated Spinal Twist
Sit on a chair sideways, with feet, ankles and knees pushed together. Raise your shoulders upward, with your back straight. Exhale and twist slowly to your right. Keep your left buttocks on the chair. If you wish, turn your head together with your body and attempt to examine your right shoulder. Hold the stretch for numerous seconds and go back to your beginning position. Do the stretch on the various other side, this time relying on your left and evaluating your left shoulder. You could duplicate the stretch sequence a number of times.
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Sit with left leg straight, bend the right leg, then cross right leg over left leg.
Use your left elbow to push against the right knee.
Rotate your upper body to the right pushing with the left hand and arm.
Hold for 15 seconds. Repeat on the other side.
A special health treatment for your spine!
Tips for spinal twists:
• Warm-up hips, pelvis, spine, throat and shoulders
• Start the twist always in the lower back and gradually move upward towards the throat and head.
• Move slowly, gradually, keeping the spine lengthened and expanding yourself in the position, not pushing yourself into it.
• Use your breathing in the same way to enter and to exit the pose. Breathe in, lengthen yourself, breathe out and rotate a bit. Keep breathing slowly, regularly and deeply.
• Breathe in, lengthen (stretch), breathe out, relax and rotate.
From dandasana; bend the knees and put your right knee on the floor under the left knee, placing the foot next to the left hip on the floor. Your left knee is in front of your belly button. Put your left foot next to your right knee on the outside (right).
Sit straight on both sit bones. Put your left hand on the floor behind you near to your holy bone, your right hand is on your left knee.
Shoulders are on the same height.
Breathe in lengthen or stretch the spine upward, press you left hand to the floor, breathe out and start to rotate to the left first phase only the lower back. Repeat for the middle and then a third breath for your upper back, throat and head. You can bring your right hand on your heart or on your thigh. Breathe normally , stay here for 30 sec to 3 minutes.
Breathe in lengthen the spine, breathe out and rotate back to center with your head, throat and upper back, then middle and finally the lower back.at the end bring your knees to the chest and embrace them while lengthening the spine. Sit in the effects of the position, then switch sides.
If bending your knees and putting one leg next to your body is very uncomfortable to you, do the following:
From bend you left knee, bringing the left foot towards the left buttock. Now put your left foot over your right leg on the floor.
Sit straight on both sit bones. Put your left hand on the floor behind you near to your holy bone, your right hand is on your left knee.
Shoulders are on the same height. Breathe in lengthen or stretch the spine upward, press you left hand to the floor, breathe out and start to rotate to the left first phase only the lower back. Repeat for the middle and then a third breath for your upper back, throat and head. You can bring your right hand on your heart or on your thigh. Breathe normally , stay here for 30 sec to 3 minutes.
Breathe in lengthen the spine, breath eout and rotate back to center with your head, throat and upper back, then middle and finally the lower back.at the end bring your knees to the chest and embrace them while lengthening the spine. Sit in dandasana to interiorize the effects of the position, then switch sides.
spinal twist laying down, also twisted stomach pose.
The leg crossover spinal twist works in easing pain and stiffness in the lower spinal column triggered by arthritis. The workout also urges spinal versatility and range of activity. Sit on the floor, legs outstretched. Cross your left leg over your right, knee bent and left foot put near your right knee. Balance your upper torso by placing your right-hand man flat on the floor somewhat behind you and wrap your right forearm around your left knee, keeping it pressed close to the body. Twist to your left, hold for a count of five, then unwind. Extend both legs out in front of you. Repeat the exercise on your opposite, crossing your right leg over the left knee and pressing your knee towards your chest with your left lower arm. Twist in the various other direction.
The crocodile twist is effective for people identified with scoliosis, according to website Disabled World. Lie on your back on the floor, arms stretched out to either side at the level of your shoulders. Lift and cross your right leg, knee bent, over your left leg, attempting to keep your shoulder blades pushed into the floor. Lower your right knee toward the floor as far as you can without pain. You might hold it there with your left hand if preferred. Hold the stretch for 30 seconds, then launch. Go back to your starting position and repeat the stretch on the various other side.
Lie on your back on the floor. Put a pillow or cushion in between your knees. Plant your shoulders into the floor, arms outstretched to either side of your shoulders. Bend your knees to the left, keeping your left hip and right shoulder on the floor. Lower just as far as you can without causing pain. Look at your right hand and reach your right hand throughout your body, following its movement with your head. Touch your right hand to your left, then return it to its starting position, all the while keeping the legs bent to the left. Repeat a number of times, then change sides.
Lay down on your back (supine) legs are next to each other and your spine is stretched. (lengthened actively)
Bend the left knee and bring your foot near to your left gluteus. Press the left foot on the floor and come upward with your buttocks moving yourself 1 inch (4 cm) to the left; lay back down, you can feel the weight of your body on the right buttock; put your left foot on your right quadriceps (upper leg) open your left arm on the floor, on shoulder height, hand palm is upward.
Bring your right hand to your left knee. Breathe in lengthen the spine , breathe out and rotate the lower back to the right side, repeat this another 2 times until your complete thorax is turned, keep your left shoulder on the ground. At the end turn your head to the left. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.
First bring your head back to central position, then bring back your thorax starting from the upper to lower back…breathe in lengthen, breathe out rotate back to center (3 times) Make sure your body is in one line is laying straight, then bring your left knee to the chest and embrace it. Lay it down again, stay in savasana to interiorize the effects of the position then switch sides.
Bend both knees and bring your feet near to your gluteus. Open your arms in a cross. Breathe in lengthen the spine and bring both knees and your back to the left, your right shoulder stays on the floor. Turn your head to the right. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.
Bending and Lifting
Bending forward with the legs straight causes a loss of the three natural spinal curves and puts undue stress on the lower portion of your back. Lifting and bending forward at the same time puts great strain on the muscles and increases the pressure inside the discs (the spongy materials between the bones of your spine) even more. When bending forward, keep your back straight while bending at the knees and hips. This will help to keep the three spinal curvatures in proper alignment. When lifting, keep your spine straight while using your legs to do the brunt of the work. Hold the objects being lifted close to your body to keep the weight on your spine to a minimum.
Keeping the feet, knees and hips stationary while turning the lower back increases the chances of a twisting injury to the spine or an injury to the discs. The shape of the vertebrae do not allow the joints of the spine to twist easily. Imagine your body as being one continuous unit from your shoulders to your hips. When turning, use your feet to make the turns, not your back. Concentrate on moving your feet first in the direction you wish to turn, while maintaining the natural curves in your spine.
Do not stretch your arms or back for something beyond your normal reach. This type of movement decreases the natural curves of the spine, resulting in additional stress or strain. Move your body close to the item you are reaching for. A ladder or stool may be used to reach items above your head. A tool called a “reacher” can be used to grab hard-to-reach items. Always ask someone for help if the item is heavy or you don't feel you can reach it yourself.
Do a Sitting Spinal Twist Step
A.Sit on a flat surface with your legs pointing straight out. Make sure your back is as straight as possible so that you sit tall.
Performing the Exercise
A.Place your right foot on the outside of your left knee so that your right knee is pointing straight up. Support yourself with your right hand resting behind you. Flex your left foot towards your body while keeping your left knee straightened.
Do a Sitting Spinal Twist Step
B.Now put your left elbow against the outside of your right knee. Face the right, rotating your shoulders/head and feeling the stretch in your back and neck muscles.
Do a Sitting Spinal Twist Step
C.Hold this position for as long as you like. Switch sides and repeat, this time with your left foot over your right knee and your upper body oriented to the left.
Extend one leg and pull the opposite knee across your body while keeping your shoulder blades pinned to the floor. Extend your arm and turn your head to look away from the side you are twisting toward. Keep the other hand holding the knee. Hold for one minute and then return to starting position to repeat in the opposite direction.
Teaching Tips for Deeper, Healthier Twists
Twists unwind the spine, awaken the core, and release tension from the outer hips and shoulders. They also tend to get less attention than their glamorous cousins backbends and arm-balances when it comes time for instructions. Here’s a step-by-step guide that will ensure you and your students maximize the benefits of these sublime postures.
Kneel down, back straight, with your buttocks on your heels. Keeping your knees bent, slide your hips so that you are sitting to the right of your feet. Raise the left knee and place your left foot flat on the floor, allowing your right leg to turn on its side with your right foot below your left leg. Then place your left foot on the floor outside of the right thigh. Put your left hand on the floor behind your back, keeping it quite close, and raise your right arm straight up above your head. Then bring your raised arm over the left side of the left knee, reaching around to catch hold of the left ankle. You should end up as shown.
Hold the pose for 30 seconds, breathing normally, then release and repeat on the other side.
Points to note:
- Buttocks should not lift off the ground.
- Don’t look over the wrong shoulder (always turn your head with the arm you bring in front of your leg).
- Keep front foot flat on the floor.
- Keep your back straight.
Initiate the postures by rotating your pelvis
It’s essential for your pelvis and spine to move congruously in all postures. Losing a balanced, integrated relationship between the pelvis and spine often leads to back strain. In order to keep your pelvis and spine synchronized in twists, initiate the rotation of your spine by first rotating your pelvis slightly in the direction of the twist. For example, if you’re doing revolved triangle pose with your right foot forward, it’s a good idea to slightly rotate the pelvis to the right before you encourage the spine to continue into the twist.
Lengthen your spine
Lengthening your spine decompresses the intervertebral disks and provides you with greater range of motion. It also provides you with a good baseline postural position for your muscles to work efficiently. Remember that in seated twists, the pelvis needs to be positioned to allow for the lumbar to be in it’s natural curve in order to lengthen the spine. If you or your students have tighter hips and hamstrings, this may mean sitting on a block.
Engage your and lift from your navel (internal lever)
Poses can be practiced different ways at different times for different reasons. And, in fact, you can choose to twist without engaging your abdominals. However, your default setting in twists should include engaging your abdominals. By gently recruiting the abdominal muscles you will help maintain the natural curves of the spine and gain greater leverage in the twist. In addition to facilitating stability and rotation, these actions help wring out tension from the abdominal region and may help stimulate digestion.
Broaden the back-body
One of the great benefits of twisting is that it alleviates general back discomfort. Emphasizing the broadness of the back-body does just this by releasing deep-seated tension in the muscles of your back. For example, if you’re doing a seated twist to the right, bring your direct your awareness and breath into the left side of your back. The left side of your back will lengthen, widen, and receive an opening stretch. This will lead to greater depth in your twist and relief in your back.
Use your arms and legs
The majority of the rotation that occurs in twists is produced from pressing your arm or hand against the opposite leg.
You can think of this connection as your external lever. As with all force applied to the body, it is essential that this leverage is moderate and does not over-ride the reasonable twisting capacity of your spine. In short, remember that the connection between the arm and opposite leg has incredible potential and that you should use this leverage responsibly.
Rotate your spine
Each region of your spine has a different degree of potential rotation based on its anatomy. The neck has the greatest potential for rotation, while the thoracic spine has only a modest ability to turn and the lower-back has very little twisting capacity. However, the feeling of rotation in your spine should be congruous. Twists should feel like spiral staircases look—like there is a central plumb-line and each vertebrae is rotating the exact same degree. Of course, this is not anatomically accurate since the various vertebrae are rotating differently according to their structural disposition. But the sensation of rotation should be even from top to bottom.
Jason Crandell was recently named one of the next generation of teachers shaping yoga’s future by Yoga Journal for his skillful, unique approach yoga. Jason’s steady pace, creative sequencing, and attention to detail encourage students to move slowly, deeply, and mindfully into their bodies. Jason credits his primary teacher, Rodney Yee, teachers in the Yoga tradition such as Ramanand Patel, and ongoing studies in Eastern and Western philosophy for inspiring to him bring greater alignment and mindfulness Yoga.
Jason is a contributing editor for Yoga Journal and has written over 13 articles for the magazine and website many of which have been translated internationally (including Japan, China, Italy and Brazil). His integrative and accessible teachings support students of every background and lineage, helping them to find greater depth, awareness, and well-being in their practice – and in their lives. Follow Jason on Facebook and Twitter.
Spinal twists, abdominal stretches, forward bends, quadriceps stretches, neck rolls, hurdlers stretches exercise is really good for your body.
It will help to increase your energy levels.
Help to increase flexibility of your body.
It will release from any pain.
It will help your joint to move on better range.
It will help to release relaxation and stresses.
Proper blood circulation.
Improve mass of muscles.
Enhance better posture.
It is advisable to get static stretching exercise to make your body cool down after workout. You body will be fully warm, so you need stretching exercise to make it calm down. Even you can take little stretching exercise before and after your workout like, arm cross chest, single leg hamstring etc.
Stretching exercise can be done regular basis. At least try to do some basis stretching exercise if you don’t have much more time. If you take stretching exercise 6 to 8 weeks then you will see some positive result.
If you have back pain then this kind of exercise will give you really excellent result. Just you have to maintain it as regular basis. 1st day you should not try to stretching your body fully, you must slowly increase the level of your stretching exercise.
One of the most easy and effective exercise is hamstring stretching exercise that you can done at home. This kind of exercise help you to get you leg flexibility and will help to move your body without getting any injury. It should be better to take this kind of exercise 10 min and should repeat with each leg.
Shoulder stretching exercise is also another way to do at home. Head rotate also help to increase the flexibility by rolling your head right side and also to left side.
But making sure that everything’s you is doing by taking proper training on it. Without knowing any exercise correct way will be very harmful for your body.
1. Instructions for Yoga Spinal Twists:
Sit in easy pose (legs crossed). You can see I am using a cushion in the illustrations above and sitting in Burmese Style (one leg in front of the other).
Extend both arms behind you, interlace your fingers and pull your hands away from your lower back, as I have demonstrated in illustration #1.
Close you eyes and concentrate on the base of your spine.
Inhale through the nose as you twist to the left. Then exhale through the nose as you twist right.
Start slowly and allow the back muscles to get limber and warmed up before picking up your pace.
Continue at a smooth, steady pace for the duration of the exercise.
2. Duration for Yoga Spinal Twists: 1-5 mins
3. Benefits of Yoga Spinal Twists:
Excellent for stretching your lumbar spine and lower back region.
Strengthens your lower back muscles.
Stimulates Energy at the base of the spine.
Stretches your shoulder and arms.
Improves your respiratory system.
Helps balance your energies and creates internal harmony.
Good for your digestive system.
4. Practice Tips for Yoga Spinal Twists:
Take a break in between in you start to feel dizzy or tired, then start again once ready.
Great exercise to use in the beginning of any set to stretch and warm-up the lower back and spine.
If you have back problems, twist slowly and don’t over strain. As your back heals you can pick up the intensity.
Another great exercise that I would like to mention for helping to stretch your lower back and spine is Cobra Pose for Healthy Back.
Sit with the left knee bent and on the floor, aligning it with the left hip.
Cross the right foot over the right thigh, placing the sole of the foot flat on the floor.
Now check the position of your hips. Are both sitting bones firmly in contact with the floor? If the right hip is floating off the floor, you may extend the left leg in front of you.You should now be able to get both sit bones on the floor. If you do this, be sure to keep the extended leg actively engaged.
Pressing your right knee toward your breastbone with both your hands, take a deep inhalation and extend the spine. Grounding the sitting bones, elongate the spine through the back of your neck.
On the exhale, revolve the torso to the right, while guiding the right knee toward your left armpit. You can place your right fingertips on the floor behind your tailbone, and pressing down, use it help support the lift of the spine.
There are several variations for the position of the left arm:
Wrap the elbow around the right knee, hugging it toward you.
For a deeper twist, take the elbow in front of the right knee, applying gentle leverage against the right knee to move deeper into the twist.
In baddha ardha matsendrasana(bound seated twist), the left arm is inserted in between the right thigh and knee. The right hand catches the left wrist or hand.
Note: Avoid this variation if you have dislocated shoulders.
This binding action can cause the chest and ribcage to collapse, so extra attention should be given to lengthening between the navel and the chest.
By actively drawing the shoulder blades down the back and engaging the upper arm muscles in an outward rotation, more space is created across the chest. This makes breathing in this posture much easier!
Allow the head to turn to the right, in the direction of the twist.
Keeping the breath full, hold for 15-30 seconds for beginners, longer for experienced practitioners.
Repeat to the left side.
Builds strength and flexibility in the deep and superficial spinal and abdominal muscles.
Maintains elasticity of the intervertebral discs and ligaments. Helps to prevent slipped disc.
Alternately compresses and stretches each side of the chest, stimulating respiratory function.
Alternately compresses and stretches the abdominal region, detoxifying and bringing fresh blood supply to the visceral organs such as the liver, spleen, pancreas, stomach, small and large intestines, and the kidneys.
Aids digestion, absorption, and elimination.
Opens and releases tension from the outer hips, preventing sciatica and lower back problems.
Adjusts the relationship between the shoulders, hips and the spine. Helps to correct structural asymmetry in these areas.
As with most yoga asanas, it is best to wait at least four hours after a large meal and two after a light snack. Twisting postures should especially be done on an empty stomach.
Pregnant women in the first trimester should approach this asana with caution, and women in the second or third trimester should avoid deep twists which put undue pressure on the abdominal area. Gentler adaptations can be done from the sitting posture on a chair.
Deep twists are best avoided during the first three days of the menstrual period.
Keep the breath deep and full throughout the holding of the posture, using the inhale to extend the spine and the exhale to deepen the twist.
Keep the sitting bones anchored and the torso lifting.
Initiate the twist from the base of the posture, spiraling upward around the core axis.
Start the rotation on the side from which you are turning. For example, if you are twisting to the right, initiate from the left side of the torso.
Turn primarily from the inner body the abdominal muscles, rather than the force of leverage from the arms or legs.
The Spine in Relation to the Twisting Action
Let’s take a closer look at what we commonly call “the spine”. It is composed of several distinct tissue structures:
- The most obvious structure is the bony structure called vertebral column or the “back bone”, made of 26 irregular bones. Although we commonly hear the expression “sit straight”, the anatomical truth is that the healthy spine has built into it four curvatures that give it an S-like shape! They are:
- The cervical & lumbar curvatures, which are concave posteriorly.
- The thoracic & sacral curvatures, which are convex posteriorly.
- When performing any asana which involves twisting the torso, it is very helpful to keep in mind the natural curvatures of the spine, especially the lumber and cervical curvatures, so that the alignment integrity of the spine is maintained.For example, if you have a deep lumbar curve (lordosis), it is important to engage the lower abdominal muscles to maximize the vertical extension of the spine and to support the lower back.
- The intevertebral discs are an important component of the vertebral column, particularly from a health point of view. Each disc is made of an outer strong ring of fibrocartilage, which encapsulates a pulpy, highly elastic gel-like substance.
- Because twisting creates a rotating action between the vertebral bodies of the spine, they help to maintain the elasticity of the intervertebral discs by promoting ease of movement and increasing the circulation to the surrounding structures They help prevent slipped discs by building strength in the deep and superficial spinal and abdominal muscles which support and maintain the structural symmetry of the spine.
- The spinal cord is made of nervous tissue. It provides a two-way “highway” for nerve impulses to be transmitted to and from the brain. The nerves entering and exiting the spinal cord carry sensory and motor impulses from the skin, skeletal muscles, the visceral organs, blood vessels and glands. Virtually every system in the body relies on the spinal cord conduction system to maintain homeostasis.
- The spinal cord is protected by the bony framework of the vertebral column, the meninges, or fibrous coverings, and cerebrospinal fluid. The liquid medium which serves as a source of nourishment, and site of waste drainage for the nerve cells, as well as a shock-absorber.Although twisting asanas do not directly affect the spinal cord, it indirectly enhances its health by toning the superficial and deeper spinal and abdominal muscles that help to maintain correct alignment of the spine. Otherwise, uneven compression of the intervertebral discs may result in herniated or slipped disc, which can press on the spinal cord or on the spinal nerves exiting from the cord.
- Spine is the most important part of the body and has three energy channels going through & around it. The ida channel, the pingala channel and sushumna channel. Ida & Pingala intertwine and go around the spine while the pingala channel goes straight through the spine, from the base of your spine all the way to your head.
- The ida & pingala channels regulate the creative & logical faculties of your brain and in the anuloma-viloma breathing technique (alternate nostril breathing), these channels are activated and balanced.
- By ensuring that you are exercising the muscles around your spine with the chair twists, you are helping your body to maintain a flexible spine & poise and help you in turn to get rid of blockages along the length of the spine. Combine this with the alternate nostril breathing and I can imagine you have learnt a most useful, yet simple technique of keeping yourself fit at work!
- My recommendation is that before you try alternate nostril breathing, you do the spinal chair twists. That would help you.
- Always, as a general rule, any breathing exercise should be preceded by physical exercises, so that the nostrils are opened up better and you are able to breathe with less difficulty. Please remember that!
- Even without a regular, busy schedule of school and related activities, summertime can have its own business. Lugging all the beach and pool stuff back and forth can get exhausting. If you are traveling, the packing, unpacking and transporting all the luggage can get tiring as well. Over time, this can cause imbalances in our bodies and sometimes we just need to stop everything, re-set and re-charge. This move is just the thing to re-align your spine and mind. This move stretches the lower back and hips as well as chest and shoulders. Internally, it is effective at massaging internal organs and aiding digestion. Lie on your back (that’s the supine part), with your knees bent, feet flat and hip width apart, and arms to the side. Gently lower both knees to the right until they touch the floor (or as low as they will go) and turn your head to the left. Close your eyes and take in 3-5 deep breaths. Engaging your abdominals, bring your knees and head back to center and then over to the other side and repeat.
Notes: Breathe deeply and regularly throughout. Do as many repetitions as you need or repeat throughout the day as needed. This stretch should feel good it should not be painful at all. If there is pain or discomfort, move your feet farther from your bum or place a pillow under the bottom knee and/or between both knees for extra support. Relax and allow gravity to do the work for you.