"There's this misbelief that twisting and rotating is not good, and we shouldn't be doing it," Paul Spano, a physical therapist in the NYU Langone Sports Medicine Department, tells TODAY.com. "Contrary to that, (twisting is) actually a very important aspect for proper and healthy spine mobility."
Twists help to open the chest, shoulders and back releasing stored tension. Combine this with slow breaths and you will decrease feelings of stress and anxiety.
Twisting or pulling a muscle or tendon can result in a strain. It can also be caused by a single instance of improper lifting or by overstressing the back muscles. A chronic (long-term) strain usually results from overuse after prolonged, repetitive movement of the muscles and tendons.
Proper body mechanics can reduce stress and strain on your body therefore reducing the possibility of injury. Improper body mechanics such as bending at the waist to lift an object, twisting or reaching while lifting, and lifting from an awkward position increase your risk of injury.
Comments Section Flatten? Tighten? No, not really. Diet and exercise only affect your muscle mass and fat mass. The only way to reduce fat is through burning more calories than you consume so if it's fat you're worried about doing Russian twists won't help with that, that's a problem you solve in the kitchen.
Go for twist exercises like the Russian twist, plank twist, and tummy twist exercises. These moves can help you get closer to your desire of a slimmer waist. They can also build core strength and burn calories. Begin incorporating these twist exercises to lose weight and tone your abs.
Twisting at the waist, especially when bending or carrying something, is a prime cause of back pain and injury. You can reduce these risks by making sure your hips, knees and shoulders always move in the same direction.
And when spine power becomes too great, there is a very real risk of back injury. So while that twisting exercise might be fine when you're keeping it slow and controlled, if you start to speed up and lose stability that resultant increase in spine power could result in issues.
Look to the Russian Twist. This incredible toning move, which also engages the washboard muscles (rectus abdominis) and deepest abdominal muscles (transverse abdominis), can be done with a dumbbell, medicine ball, weighted plate, or no equipment at all.
Twisting
It is generally a harmless movement, but there are times when it can lead to back pain. Twisting requires the stretching of your back muscles and ligaments to accommodate movement.
Our body is able to bend or rotate in places where bones of the body seem to be joined together — like elbow, shoulder, or neck. These places are called Joints.
Keeping the neck in a twisted position all night can lead to neck pain from muscle strains. A twisted head and neck can also lead to soreness in the shoulders and upper back. Stomach sleeping puts pressure on your knee joints, which are pointed downward into the mattress, and holds your feet in an unnatural position.
Twists massage the organs of the body – stimulating good digestion, removing toxins through the liver and kidneys, supporting the immune system, and relieving stress and tension.
Avoid forcefully turning your head to crack your neck. Instead, try gentle stretches to get a satisfying pop without the risk of injury. Cracking your neck may ease pressure in the joints and release endorphins. But if done too often or incorrectly, it can result in a pinched nerve, muscle spasms, or hypermobility.
Tummy twister exercises strengthen and tone the core muscles, improving posture, balance, and flexibility. They also help reduce waistline and aid in weight loss by helping burn calories.
Twists nourish the spinal disks by providing added blood flow to the spine;they also soothe the nervous system by toning the spinal nerves and massaging the internal organs—which also aids in digestion. Equally as powerful as the physical benefits is the emotional release twists provide.
Con of Twists 1: They don't last very long
Even on coily hair, twists don't last as long as braids. They tend to puff up, get frizzy and loosen a lot quicker than braids, which makes them a better option for styles that will be taken out in a shorter amount of time.
Tension Trauma: Overly tight twists can cause hair loss, breakage, and even traction alopecia. Neglect: Failing to keep your twists clean and moisturized can lead to dryness, breakage, and eventual damage.
Increases your mobility and flexibility
Though straightforward, the Twist involves using your whole body to rotate your limbs back and forth repeatedly. In doing this, overtime your limbs will become more flexible, allowing you more mobility throughout day-to-day life.
Twisting Injuries Can Cause Painful Symptoms
Common symptoms that tell you when you've hurt yourself twisting your back include: Your range of motion is greatly reduced or limited. You experience stiffness in your back and spinal muscles.
A protective membrane called the dura mater covers the spinal cord. The dura mater forms a watertight sack around the spinal cord and the spinal nerves. Inside this sack, the spinal cord is surrounded by spinal fluid.