The Humble Twist

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Erectus spinae are a group of muscles deep underneath our back muscles that help elongate and keep our spine erect. In other words - these are the muscles that are responsible to keep our posture upright.

One of the best ways to keep these muscles properly stretched, and strengthened and to prevent injury is to give them small regular breaks in a firm yet gentle way.

Which is why, you will find a LOT of twisting postures that work on these muscles whilst exerting their effect in other organs or muscles groups - depending on the type of asana.

So the idea is to ease into the twist with the RIGHT FORM, hold it and then release it.

Now, apart from the amazing release you will feel on your back, you will also be giving your internal organs a gentle massage as the front portion of your body contracts along with the structures underneath it.

SO, ALL in ALL, it's a great stretch and it's good for your health.

Here are some health benefits of the HUMBLE TWIST:

Detox and Digest Better

As mentioned above, the twist creates a compression over your digestive organs. There will be a temporary lack of circulation in this area, but upon release there will be a rush of fresh oxygenated blood into the region. The reintroduction of fresh blood helps remove toxins from the cells and any built up waste material. It also helps dispel gas and stagnated waste material.

This flushing out of toxins and re-entry of fresh oxygen and nutrients - improves the overall functioning of these organs.

Healthy Spine - Happy Back!

Our prolonged sitting, driving, working in front of the computer and cell phone use has a hue impact on our posture. There is a tendency for the muscles around the spine tend to get tense.

When muscles contract from this tension, we experience decreased range of motion, flexibility, pain and discomfort. Sometimes, this can put us at risk for back injuries. Regular twist can help release the tense muscles, help them reset and maintain their healthy function.

At the same time, they also need to be strengthened. The twisting action helps strengthen them as you hold your twists. Preventing injuries and general pain from over use.

Relaxation

Those nasty knots and tightness we hold in our neck, shoulders and chest have an opportunity to be stretched out and released. As you dive deep into the experience, taking it nice and slow, breathing deeply and relaxing into it, you create a meditative effect that calms you mentally and emotionally.

So, what are you waiting for? LET'S DO THE TWIST!

Before that, here are a few Health and Wellness Tips:

1. START twisting TO the LEFT first, and then the right. Repeat in same sequence
2. Start from the hip, then the abdomen and torso, then the shoulders, neck, chin and finish off with the eyes
3. Avoid collapsing your shoulder or overarching your back
4. Pull the belly button in, roll the shoulders behind and drop them, keep the chest open and neck upright.
5. Stay for three deep breaths – and RELAX the muscles that are NOT holding the twist
6. Don’t push it too far – listen to your body
   a. If you can’t breathe – you’ve pushed it too far
   b. Forcefully trying to crack your back IS pushing too far.
   c. Seconds of pleasure to crack your back is NOT worth a
   lifetime of pain
   d. If coming OUT of the twist hurts – you’ve pushed too far
7. Come OUT of the twist in the REVERSE order
8. Take your time – enjoy it like a meditation
9. Be consistent – better to GO SLOW and GO FURTHER for a LIFETIME – you only have 1 BACK!
10. Do it once when you get to work, once before lunch, and once before going home

Instruction:

1. Anchor arm that is going towards the twist in the back, and the opposite arm to help stabilise.

2. For Sitting – When twisting to the left, anchor right palm on the left knee, or on the left side of the chair while the right palm can rest against the backrest of the chair or come around it – just as long as you can keep your chest open while twisting. Vice versa for the right side.

Keep the knees facing forward and parallel.

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1. For Standing – Have right palm on left shoulder and right hand behind your waist (you can even hold it against your right waist with the palm facing out and back of the palm touching your waistline). Vice versa for the right side.

Keep the feet in a comfortable stance, hips squared forward when you START, and make sure you keep your knees soft if you need to bend and let them follow along. No point injuring the knees at the expense of the back ;)

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