LYING WAIST TWIST EXERCISE

 LYING WAIST TWIST

• LYING WAIST TWIST exercise increases the mobility of the joints and muscles in your lower and upper back. 

• It's a medium intensity exercise hence can be performed without much strain.

BENEFITS OF LYING WAIST TWIST

•  Stretching of the back muscles and glutes.

•  Massage effect on the back and hips muscles.

•  Hydration of the spinal disks.

•  Lengthening, relaxation, and realignment of the spine.

•  Massaging effect on the abdominal organs and strengthening of the abdominal muscles. 

• LYING WAIST TWIST pose helps to tone up the waistline and also helps to remove toxins.

• Encourages the flow of fresh blood to your digestive organs, improves the health and function of your entire digestive system.

HOW TO DO LYING WAIST TWIST?

1. Place a rolled towel under your head for extra support and lie on your back, with your body relaxed, and keep your arms loose at a 90-degree angle as shown from your upper body. 
2. Rest your legs and feet together. 
3. Keep your upper body flat against the mat and bend your right leg at the knee and bring it across your body.
4. Use your left hand to increase the stretch, and allow your left leg to turn and bend in the same direction. 
5. Pause at this position for 10 seconds initially, then return to the start position and change the sides.
6. Perform the exercise 3 times on each side
7. Gradually start holding the position for 15 seconds, once your strength improves

• For the one who had suffered a recent back injury or disc problems or hip and knee pain, perform this exercise carefully as incorrect twisting may cause damage.

• Don't push yourself to an extreme, just work in a pain-free range.

• If any kind of pain is felt stop the exercise immediately.