The ins and outs of twisting

Your spine is a marvel of versatility, capable of five major movements that are vital for maintaining a healthy and functional back. All 5 moments are important for a healthy spine because they play a part in your daily life, from sitting at your desk to reaching for items on a high shelf.

We have

Flexion that rounds the spine forward toward the legs (we often hold our spines in a slightly flexed position as we sit)

Extension that lengthens the spine up and back (think back bending)

Lateral flexion which is side-bending

Axial extension that elongates the spine vertically (think when you want to stand up taller)

But there’s one movement that often gets overlooked—rotation. This twisting motion is essential for a healthy spine, yet it’s often neglected in our daily routines.

In this article, we’ll explore the incredible benefits of twisting, why it’s crucial for your well-being, and how you can easily incorporate this movement into your life, even when you’re not in a yoga class. So, let’s dive into the world of twisting and discover how it can be a game-changer for your health and mobility.

Benefits of twisting

Let’s talk about the important benefits of healthy spinal rotation.

Spinal health

The discs between each vertebra have fluid. This fluid acts as a shock absorber and reduces compression on the spinal nerves. We want this fluid there! Movement, including spinal rotation, helps keep the fluidity of the discs.

Muscle health

The external and internal oblique muscles power signal rotation. Other muscles, such as the multifidus and longissimus also contribute to this twisting movement. As we get older these muscles can get tight and/or weak, a phenomenon largely attributed to sedentary behavior.

Tight back and abdominal muscles can impair your spine’s range of motion, including the ability to twist. Weak muscles contribute to overall back instability.

Rotating the spine strengthens the external and internal oblique muscles. Strengthening these muscles contributes to a strong core. In a twist, some muscles contract while others stretch. This helps keep the spine’s natural range of motion.

Digestive health

Twists are often said to help with digestion. The idea is that the compression from the twist helps move contents in the large intestine. I can’t find any study on this specific topic, but there is a lot of anecdotal evidence from yoga teachers and practitioners.

When you rotate your spine that movement may also increase blood flow in your body.

If you’ve attended yoga classes it’s likely you heard at some point that twists are good for detoxing. Heck, I used to say something similar about twists when I first started teaching almost a decade ago. I always had an image in mind of wringing out a wet sponge.

B.K.S. Iyengar coined this “squeeze and soak” principle. Iyengar was a renowned yogi, author, and founder of “Iyengar yoga.” He claimed that twists help to detoxify the internal organs. Picture squeezing dirty water from a sponge so it can absorb fresh water. The idea suggests that compressing organs squeezes out toxin-filled blood. Once you release the twist the organ soaks in freshly oxygenated blood.

There is a healthy debate on this topic.

But, even if twists don’t literally squeeze out toxins, they do have many benefits. Twists can stimulate circulation and contribute to spinal mobility and back health. They help to both strengthen and release tension in muscles.

I now prefer to use the “wringing out” idea as a metaphor. We can wring out what we don’t need, such as negative thoughts, stress, etc.

When to avoid twisting

There are times when it’s best to not twist.

• Pregnancy– some twists should be skipped to not place extra pressure on the abdominal cavity. Certain twists are fine, but it’s best to work with a prenatal yoga teacher, especially if you’re just starting yoga.

• Spinal injuries (including discs) – it’s best to check with your physical therapist/doctor for what movements are okay for you to do.

• Sacroiliac joint (SI) issues – if you happen to suffer from SI joint dysfunction then you may need to avoid certain yoga poses. It’s important to understand how some twisting poses affect your SI joint.

• Chronic digestive issues – while twisting can assist with constipation, if you suffer from chronic digestive issues then consult with your doctor first.

Steps to a healthy twist

Gentle twist in a chair

You can gently twist your spine while seated in a sturdy chair (not a lazyboy).

1. Sit tall with your feet on the floor. Sit so your back is NOT resting on the chair.

2. Inhale and lengthen your spine toward the sky.

3. Exhale and turn to your right, resting your left hand on your right thigh.

4. Let your left knee move in front of the right. This is easier on your sacroiliac joint.

5. Let your head be the last part to turn.

6. Breathe here for 10 breaths.

7. Repeat on the other side.

Jathara Parivrttanasana (Revolved Belly Pose)

This is a gentle twist that requires you to lie on the floor

1. Lie on your back and bring your knees toward your chest.

2. Extend your arms out to either side and inhale.

3. As you exhale lower your knees to the right side. They don’t have to reach the floor and the knees may separate.

4. Your head can face the sky, or turn to the right or left. See what feels okay on the neck.

5. Breathe here for 10 breaths.

6. To come out, on an exhale bring the knees back up.

7. Repeat on the other side.

** If your sacroiliac joint has challenges then put a block or bulky pillow between your knees.

Do you twist regularly? Try out these gentle twists and let me know how it goes in the comments below!

If you like the idea of wringing out negative thoughts then check out this article on How to Break Negative Thoughts!

Sources

Chu, P., Gotink, R. A., Yeh, G. Y., Goldie, S. J., & Hunink, M. G. M. 2014. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systemic review and meta-analysis of randomized controlled trials. European Journal of Preventive Cardiology, 23(3), 291–307
http://journals.sagepub.com/doi/abs/10.1177/2047487314562741

Gordon R, Bloxham S. 2016. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 4(2):22. https://doi.org/10.3390/healthcare4020022

Hebert JJ, Koppenhaver SL, Teyhen DS, Walker BF, Fritz JM. 2015. The evaluation of lumbar multifidus muscle function via palpation: reliability and validity of a new clinical test. Spine Journal; 15(6):1196–1202. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976459/

Realini CE, Vénien A, Gou P, et al. 2013. Characterization of Longissimus thoracis, Semitendinosus and Masseter muscles and relationships with technological quality in pigs. Microscopic analysis of muscles;94(3):408-16. https://pubmed.ncbi.nlm.nih.gov/23566687/

Waongenngarm, P., Rajaratnam, B.S., & Janwantanakul, P. 2016. Internal Oblique and Transversus Abdominis Muscles Fatigue Induced by Slumped Sitting Posture after 1 Hour of Sitting in Office Workers. Safety and Health at Work; 7(1), 49-54. https://doi.org/10.1016/j.shaw.2015.08.001