Torso twists, commonly called twists, are a popular exercise designed to strengthen your abdomen and back. This free body exercise can be done with or without a stick, and it’s great for improving spine mobility and assessing movement functionality, which can sometimes be limited due to various issues.
The Science Behind Torso Twists
Torso twists are used in general athletic training and aesthetic workouts. This exercise involves rotating your trunk, particularly the thoracic and lumbar regions, relative to the pelvis. It mainly targets the oblique muscles, both external and internal, but also engages other abdominal and back muscles. Additionally, the iliac psoas and quadriceps help stabilize your movements. Despite being simple and practical, torso twists are often performed incorrectly due to underestimation of their execution.
How to Properly Perform Standing Twists with a Stick
To correctly do standing torso twists with a stick, follow these steps:
1. Hold a stick with your hands in a prone position, spaced comfortably apart for your wrists and shoulders. Position the stick behind you at shoulder blade height. If you have shoulder issues, rest the stick in front on your deltoids or cross your hands on your chest.
2. Stand with your legs shoulder-width apart, and your toes turned outward by about 15-30掳.
3. Rotate your trunk to one side for about 45掳, letting your head follow the movement or keeping it on axis. Avoid pushing the twist to its maximum range, and keep your muscles engaged throughout.
4. Reverse the twist direction and perform the same 45掳 rotation on the opposite side.
5. Your breathing should involve inhaling at the top of the twist and exhaling as you return to the starting position.
Benefits and Disadvantages of Torso Twists
The main benefits of torso twists include their practicality and suitability for even training children. However, to avoid excessive lumbar stress, always perform them standing and without any additional weights. Nonetheless, torso twists are not recommended for individuals with serious orthopedic back issues like ankylosing spondylitis, arthritis, or severe disc diseases, as the lumbar vertebrae are not well-suited for torsion movements, which can harm the intervertebral discs.
Common Mistakes in Torso Twists
To get the most out of torso twists, avoid these frequent mistakes:
1. Doing twists while sitting if you already suffer from low back pain or similar issues.
2. Incorrect grip or discomfort in positioning the stick behind your shoulders, leading to poor spine alignment.
3. Over-rotating beyond your comfort zone.
4. Not controlling the movement and relaxing your muscles too much at the end of the rotation.
5. Using additional weights like a barbell instead of a stick.
By understanding how torso twists work, executing them correctly, and steering clear of common mistakes, you can effectively strengthen your abdomen and back while enhancing your spine’s mobility.
