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Seated Twist

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary MusclesObliques
Secondary MusclesRectus Abdominis
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Introduction to the Seated Twist

The Seated Twist is a beneficial exercise that primarily targets the muscles in your back, abs, and hips, helping to improve flexibility, posture, and digestion. It is suitable for everyone, from fitness enthusiasts to office workers, as it can be performed without any equipment and helps to relieve tension from prolonged sitting. People would want to do this exercise not only for its physical benefits but also for its potential to reduce stress and enhance mental well-being.

Performing the: A Step-by-Step Tutorial Seated Twist

  • Bend your right knee and place your right foot on the outside of your left knee, keeping your left leg straight.
  • Place your right hand on the floor behind you for support, and slowly twist your torso to the right, placing your left elbow on the outside of your right knee.
  • Hold this position for around 20 to 30 seconds, focusing on keeping your spine straight and feeling the stretch in your back and hips.
  • Slowly return to the starting position and repeat on the other side.

Tips for Performing Seated Twist

  • Gradual Twisting: Do not rush the twisting motion. It's a common mistake to twist too quickly or too far, which can strain your back. Instead, twist your torso slowly and gradually to the side, ensuring your movement is controlled and measured.
  • Using Your Breath: Breathing is a crucial part of the seated twist. Inhale as you sit up tall, and exhale as you twist. This technique can help deepen the twist and make the exercise more effective. Not using your breath properly can make the exercise less effective and potentially cause strain.
  • Keep Both Buttocks on the Floor: Another common mistake is lifting one buttock off the floor while twisting. This can lead to

Seated Twist FAQs

Can beginners do the Seated Twist?

Yes, beginners can do the Seated Twist exercise. It is a gentle exercise that helps to improve flexibility, particularly in the lower back and hips. However, it's important to start slow and maintain correct form to avoid injury. If any discomfort or pain is felt, the exercise should be stopped immediately. It might be beneficial for beginners to perform this exercise under the guidance of a trained professional initially.

What are common variations of the Seated Twist?

  • The Marichi's Pose incorporates a forward fold into the Seated Twist, providing an added stretch to the hamstrings and lower back.
  • The Bharadvaja's Twist is a gentler variation of the Seated Twist, where you twist your torso to one side with one leg bent and the other extended.
  • The Bound Sage Pose is a more advanced version of the Seated Twist that involves binding the arms around one bent knee while twisting the torso.
  • The Revolved Head-to-Knee Pose is a variation of the Seated Twist that adds a side stretch, providing a deep stretch to the side body and spine.

What are good complementing exercises for the Seated Twist?

  • Seated Forward Bend: This exercise complements the Seated Twist by stretching the spine and the back of the body, which can help to alleviate any tension or tightness that may limit the depth of the twist.
  • Bridge Pose: This exercise complements the Seated Twist by strengthening the lower back and opening the chest, which can help to maintain proper posture and alignment during the twist, reducing the risk of injury.

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