The Supine Body Twist is a stretching exercise often used in various workout routines, including the Army’s Physical Readiness Training (PRT) program.
What muscles are worked by the Supine Body Twist?
The supine body twist exercise primarily targets the muscles in your lower back and hips and is also effective in stretching your chest and shoulders.
How to do the Supine Body Twist with a Kettlebell
- Lie down flat on your back on a soft, flat surface, such as a yoga mat or gym floor.
- Extend your arms out to the sides so your body forms a T shape.
- Hold a kettlebell in your right hand and extend that arm straight up toward the ceiling.
- Bend your knees and keep your feet flat on the floor.
- While keeping your left shoulder and upper back flat against the floor, gently rotate your hips and lower body to the left side, bringing your right arm (holding the kettlebell) across your body and towards the floor on your left side.
- The arm with the kettlebell should stay straight, and the weight of the kettlebell helps deepen the stretch.
- Hold this position for a few seconds, feeling the stretch along the side of your lower back and hip.
- Use your core muscles to pull your arm and kettlebell back up to the starting position.
- Repeat the movement for a specified number of reps, then switch sides.
Benefits of the Supine Body Twist
Incorporating supine twist movements into one’s exercise routine can lead to multifaceted results:
Improves spinal flexibility
- The Supine Body Twist exercise involves a twisting motion of the spine, and this can lead to remarkable spinal mobility improvements over time.
- It’s an ideal exercise for dealing with general stiffness or lower back fatigue.
It helps ease back stress.
- Supine body twist involves a twisting motion that invigorates internal organs, relieving stomach-related troubles generally experienced by many; This, in effect, enhances a better digestive process.
- This exercise helps release everyday body tension that affects large swathes of people.
Calms nervous system
- Spine body twist is a form of yoga exercise that regularly aids in reducing both physical tension and mental stress levels for an uplifted mood!
- The Supine Body Twisting motion will help you release tension, which in turn aids in relaxing and overall health.
Better Functioning of Muscles
- The Supine Body Twist exercise effectively engages many muscles, such as Obliques (anterior and posterior), Rectus abdominis, and gluteus maximus.
- The anterior and posterior obliques are vital in lateral bending.
- The rotation of the spine and gluteus maximus is crucial in maintaining leg position through stretching hips during the twist.
Supine Body Twist – Army PRT Exercise
Purpose: The spine body twist exercse strengthens the trunk muscles and promotes trunk control
How to do the Army Supine Body Twist
Starting Position: Line flat on the ground in a Supine position with your hips and knees bent at 90 degrees.
KettleBell: Hold one kettlebell over the trunk using a neutral grip with your upper arms off the ground, and your elbows bent 90 degrees.
- Rotate the kettlebell to your left and the legs to your right.
- Return to the starting position.
- Rotate the kettlebell to your right and the legs to your left.
- Return to the starting position.
- On counts One and Three, your back should be straight, and your knees should be slightly ben
- Your head should be off the ground and in line with the trunk, and your chin should be tucked throughout the exercise.
- On counts 1 and 3, your upper arms should remain off the ground.
Advantages of the Supine Body Twist
- The supine body twist as a yoga exercise is an excellent way to soothe your mind and body while promoting overall health and wellness.
- The supine twist posture is designed to provide various benefits, which primarily work on increasing spinal flexibility while effectively reducing stiffness.
- The supine body twist posture is effective in stretching back muscles, leading to reduced tension in your spine and consequently easing any possible occurrences of back discomfort that one can experience.
- This stretching also doubles up as a form of massage for the abdominal organs.
- It’s crucial to note that certain medical conditions may not respond positively when practicing supine body twists.
- Such ailments range from herniated discs to other back problems such as sciatica and spinal stenosis.
- Therefore, you must seek medical guidance from a physician before taking such positions, as they’ll provide assessments based on proper analysis following a thorough diagnosis.
- It’s worth noting that without proper execution of supine body twists, individuals may suffer pain or discomfort from injuries within their necks and shoulders, compromising results achieved previously and leaving them worse than before commencing such activity altogether—thus, avoid exerting yourself beyond limits, always providing room for rest when necessary.
- Expectant mothers should keep away from supine body twists because applying pressure around belly regions could potentially restrict blood flow either way, essential in ensuring fetal health outcomes are optimal throughout the gestation period.
Practicing the supine body twist in your routine is an excellent way to enhance your overall health and well-being.
The benefits of this exercise are significant and can have a positive impact on your physical and mental health.