Spinal twist exercises are not only effective for optimal spine health, flexibility, support and range of motion, but also in preventing injury and in the recovery and rehabilitation phase of post-surgical therapy. Spinal twist exercises might also help relieve stress, as well as stiffness caused by conditions such as arthritis and osteoporosis. Prior to performing any type of spinal twist, talk to your doctor about safety and efficacy, depending on your current overall health and physical fitness.
Seated Spinal Twist
Sit on a chair sideways, with feet, ankles and knees pressed together. Lift 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 along with your body and try to look over your right shoulder. Hold the stretch for several seconds and return to your starting position. Perform the stretch on the other side, this time turning to your left and looking over your left shoulder. You may repeat the stretch sequence several times.
Leg Crossover Spinal Twist
The leg crossover spinal twist is effective in relieving pain and stiffness in the lower spine caused by arthritis. The exercise also encourages spinal flexibility and range of motion. Sit on the floor, legs outstretched. Cross your left leg over your right, knee bent and left foot placed near your right knee. Balance your upper torso by placing your right hand flat on the floor slightly 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 relax. Extend both legs out in front of you. Repeat the exercise on your other side, crossing your right leg over the left knee and pressing your knee toward your chest with your left forearm. Twist in the other direction.
Crocodile Twist
The crocodile twist is effective for individuals diagnosed 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, trying to keep your shoulder blades pressed into the floor. Lower your right knee toward the floor as far as you can without pain. You may hold it there with your left hand if desired. Hold the stretch for 30 seconds, then release. Return to your starting position and repeat the stretch on the other side.
Spinal Rotation
Lie on your back on the floor. Place a pillow or cushion 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 only as far as you can without causing pain. Look at your right hand and reach your right hand across 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 several times, then switch sides.
Member Comments