Pelvic Twists exercise stretches and strengthens your abdominal muscles, and helps you relieve spinal and low back pain. People with chronic lower back pain often use this to align their spine more efficiently. This exercise also contribute in improved posture.
Equipment: No equipment
Level: Beginners to advanced
Works on muscles: Hip Flexion, Abdominal, Glutes, Lower and Upper back
How To Perform Pelvic Twists with Proper Form
Step 1:
Stand straight, feet shoulder-width apart, and your knees slightly bent
Step 2:
Tilt your pelvic bone forward
Tip: Pull your belly button in toward your spine
Step 3:
After a forward pelvis tilt, tilt your pelvic bone backward
Tip: Hold for up to 10 seconds
Step 4:
Repeat for a complete set
Tip: Keep breathing and use your core correctly
O’Coach Free Tip
- Keep the rest of your body aligned while pelvic twists
- Hold for 10-15 seconds and then relax the stretch
Watch Below Video To Learn The Pelvic Twists Correctly
What are The Health Benefits of doing Pelvic Twists?
Here are some benefits of pelvic twists:
- Helps reduce pelvic pain
- Improve mobility and joints
- Helps reduce chronic back pain
- Helps improve your body posture
- Strengthen the lower abdominal muscles and core
- Help women increase their ability to cope with labor pain
Also Read: Healthy Neck And Back Exercise For Working Professionals
Need To Add Pelvic Twists To Your Office Routine
Absolutely, adding pelvic twists to your office routine is a fantastic idea. It can help alleviate tension, improve flexibility, and promote overall well-being.
Incorporating pelvic twists into your office routine can enhance your overall comfort and break up the monotony of prolonged sitting.
For working people, it is important to add pelvic twists to your routine because they:
- Sit in poor posture.
- Sit for extended periods of time.
- Sit with crossed legs one over the other.
Impact of prolonged sitting:
- Diabetes.
- Pelvic floor damage.
- Decreased overall health.
- Obesity.
- Pelvic pain.
- Back or spinal issues.
- Cardiovascular problems.
How Do You Get Started with living a Healthy Lifestyle?
All you need are two simple tools:
Your 2 mins time and The O’Coach app
O’Coach fitness app helps you get up every few hours to workout even during your busiest working hours to counter the ill-effect of your daily sedentary lifestyle. By sending you notifications to perform your custom workout at your scheduled time. To better manage your custom workout, O’Coach allows you to set time according to your preferences and needs.
To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.
Click here to check out the full detailed Pelvic exercise plan
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