Twist (and Shout!)
Source: https://www.hola.com/estar-bien/20240828709581/ejercicio-pilates-spine-twist-beneficios/
Source: https://www.wikihow.fitness/Do-the-Corkscrew-in-Pilates
You are only as young as your spine is flexible. If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young. ~ Joseph Pilates
Continuing our series of functional fitness movements for an aging population – we have rotations this month. More commonly known as twists, and not to be confused with side bends and turns. We’ll review the definitions of these in terms of functional movement.
But first, let’s talk about flexibility. I think for most of us when we think about flexibility, we think of gymnastics, acrobatics, circus acts, or contortion. However, in terms of functional movement, flexibility is the ability to bend your spine forward, backward, and to each side. Also, to twist it from side-to-side. Finally, to rotate your joints through their full range of motion.
Purpose of a Rotation/Twist
Let’s get some back relief by reducing back stiffness, increased body awareness, promote deeper breathing, stress relief, and relaxation. Spinal rotation/twist helps improve posture and alignment, and is crucial for many daily activities, such as reaching, twisting, and walking, which is why this can help improve functional movements.
Did you know that rotation of the spine, aka twist, is the first spine shape you can lose as you age? Why is this important as a functional movement? Think of how often you stand up from a seated position, and look back to see if there’s anything you left behind – a coat, a bag, a phone. How about how often you grab something behind you, especially in a car. Or turn towards someone who’s talking to you. It happens more than you think in a day, and so, we have to keep the body moving properly. Ever hear “use it or lose it”? This is so true when it comes to mobility.
Rotation/Twists can be practiced in various positions as your body relates to gravity – supine, seated, kneeling, and standing.
Is there a “Pilates Twist”?
Although there isn’t an exercise titled as a “Pilates Twist”, there are many twist exercises in the Pilates system on so many apparatuses. Earlier I mentioned there’s a difference between a twist, a side bend, and a turn. Let’s review them now by looking at the proper form aspects of a rotation/twist, a side bend, and a turn, and how they’re different from each other.
Rotation/Twist = a movement where one part of the spine is in rotation/twist, while another part of the spine is in a stable position. Example 1 (see the first image above): The Seated Spine Twist exercise has a stable pelvis and lower body while the upper body and thoracic spine and ribcage are primary areas of rotation. The opposite of this is in the next example. Example 2 (see the second image above): The Corkscrew exercise has a stable thoracic spine, shoulder blades, and ribcage while the pelvis and lower body is in rotation.
Benefits of a Rotation/Twist:
In both exercises, you need core engagement (abdominals, particularly obliques) to maintain stability in one area of the spine, as well as initiate the twist. The rotation/twist improves spinal mobility, and with proper breathing can promote a deeper stretch and enhanced respiratory function in terms of improving breathing capacity and efficiency.
Side Bend = a movement where the spine bends to the side and lengthens. This works the entire side of the body, while stretching the opposite side. The stretch is through the hips, waist, and back. Example 1: The Mermaid exercise lengthens and opens the sides of the body. Opens the torso and ribcage, and improves the breath. Advancing this exercise is the next example. Example 2: The Side Bend exercise adds a strengthening factor for the whole body, as the feet press down, the hips lift, the inner thighs squeeze towards each other, and the shoulder stabilization is challenged.
Benefits of a Side Bend:
It works the shoulder girdle, improves shoulder stability and control, and requires hip engagement (outer hips, inner thighs, and hamstring/glutes ALL at the same time) to stabilize the upper body and maintain proper form. Core strengthening and spinal flexibility are both needed for good posture. Can you see why a side bend is a precursor to rotation/twist?
Turn = Unlike a rotation/twist, a turn is a movement where the shoulders and the hips move in the same direction at the same time. Although there are no turn exercises in the Pilates system, we work the side bend and rotation/twist exercises in Pilates, so you can turn in your daily activities with the proper support, so you can live your life better! It’s the reason why we practice Pilates – to live life with more ease.
Final Word!
Your spinal column and posture are inherent in keeping you upright. Kyphosis or hyperkyphosis, more commonly known as dowager’s hump, can be caused by a weak back and core muscles, osteoporosis, congenital conditions, or other age-related changes. If this occurs, your chances for vertebral fractures, and spinal curvature can lead to back pain, shoulder pain, a limited range of motion, headaches, while also increasing your risk of falls, and potential injury.
This is why Pilates is a mind-body exercise. You need to be aware and focused to be conscious and intentional about the movement in Pilates exercises. Are you side bending, or are you rotating/twisting, or are you fully turning?
Rotation is vital for functional longevity, especially as we live longer as a population. It’s about living longer in a way that allows us to stay active, engaged, and healthy for a longer period. Our independence and ability to have a good time is essential to living well.
Need a refresher on other functional movements, and the 5 spine shapes?