Spinal Twist: Do or do not . . .

Rotational Training is very beneficial to general health and overall physical function. Most exercise maneuvers focus on sagittal plane / transverse axis movement. Spinal rotation is, by proxy, an inadequately addressed aspect of many workout routines. Complete Spinal health is predicated upon multi-planar, multi-axial accessibility. The Standing Russian Twist with TRX Bands is a great spinal mobilization exercise. Bodily maintenance is a key to functional, physical longevity.

The torso is structured to enable and facilitate movement through three planes. The planes, bending forward / backward, left / right sideway leaning, and twisting accommodate all human physical activity. The spinal components are more thoroughly nourished as these movements are engaged during the course of doing ‘stuff’ These movements can occur independently but they are usually combined. Combinations of planar motion are required for completing most actions.

The sagittal plane is more commonly used among the three planes. Exercise programs typically utilize push and pull movements. Variations of squatting push-up, rowing, leg curls are the mainstay for most exercise activity. Most activity, in general, is effected in the sagittal plane. These ‘big money’ movements

The clip below show Plank Position Spinal Rotation. This movement trains the body to stabilize the hip, engage the Tranversus Abdominus while rotating the spine.

Many workout routines are narrowly focused i.e. more strength, bigger muscles, running farther / faster. This overshadows the incorporation of movements engage the smaller, stabilizing muscles involved in rotation. In programs that focus on core strength and flexibility, spinal rotation movements are incorporated to a degree ranging from 20-40% of exercises in a well-rounded workout plan. Unfortunately, many individuals do not comprehend fully the importance of spinal mobility and rotation for overall function and injury prevention.

Rotating the spine engages the core muscles which are important for stability and functional movement. Improved mobility, Posture correction, and Injury prevention are benefits that result from spinal rotation exercises. Regular spinal rotation improves range of motion and overall flexibility in the spine. Proper posture is generated and sustained by developing strong spinal rotator muscles. Good form for rotational exercises is critical for reducing the risk of back injuries that could result from twisting movements.

The Russian Twist with TRX Bands is a beautiful exercise for developing the rotational capacity and capability of the body. It is necessary to train and strengthen the rotational movement. This will result in greater core stabilization, oblique muscle mass, and bracing capacities when under serious loads. Rotational training develops greater core/torso awareness and control. This is beneficial to runners, sprinters, CrossFit athletes, Olympic weightlifters, strongmen, and powerlifters alike. Increases in Oblique Muscle Hypertrophy result in improved lifts, increased strength, appealing aesthetics. More force can be generated, which will allow for greater / heavier loads due to better spine / pelvis stabilization.

The clip below show Plank Position Spinal Rotation. This movement trains the body to stabilize the hip, engage the Tranversus Abdominus while rotating the spine. This is a more challenging position than the plank position spinal rotation

Regular spinal rotation exercises can enhance flexibility and range of motion in the spine, crucial for daily activities. Many programs focus on supported movement that are effected in limited planes of motion: forward and backward or side to side. The rotational movement of the spinal decreases due to degenerative changes, compromised spinal structures, poor posture and muscle weakness. Spinal functionality is addressed, improved and maintained by using multiplanar movement. A variation of the Standing Russian Twist with TRX Bands can be used to mobilize the spine. Maintaining spinal health is key to maintaining overall health and well-being.

\Most exercise maneuvers focus on sagittal plane / transverse axis movement. Spinal rotation is, by proxy, an inadequately addressed aspect of many workout routines. Complete Spinal health is predicated upon multi-planar, multi-axial accessibility. The Standing Russian Twist with TRX Bands is a great spinal mobilization exercise. Bodily maintenance is a key to functional, physical longevity.