When you have yoga class, you will hear the teacher say: “Torsion can nourish the spine”.
But what does it mean? Why can torsion nourish the spine? Today, we understand from the level of body structure.
One thing to know is that when it comes to the influence of posture on the body, start with the spine.
In torsion, the most obvious is that torsion can rotate the spine.
This is very important.
It can not only maintain the flexibility of the spine, but also affect the intervertebral disc of the spine.
“During torsion, the pressure will reduce the water content of the intervertebral disc and shorten the length of the spine.
When the torsion is released, the intervertebral disc will regain fresh and healthy body fluid.” In other words, torsion helps the intervertebral disc maintain lubrication.
Let’s look at the skeleton structure of the body.
The spine is part of the central axis, and the skull and ribs are also part of the central axis.
Other bones are called accessory bones.
The accessory bones include shoulder girdle, pelvic girdle and limbs.
The shoulder strap is above the ribs and connected with the arm.
It is composed of clavicle and scapula.
The pelvic belt also becomes the pelvis, connecting the legs and the spine.
The movement of these bones depends on the muscles around them.
If the muscles around the shoulder girdle are too tight, the scapula will be out of alignment, resulting in the imbalance and tension of the upper back and shoulder neck.
Muscle tension around the pelvis can lead to sacroiliac joint pain, lower back tension, hip pain and other problems.
Why are these muscles tense? Because our posture is not right every day, such as sedentary, asymmetrical exercise patterns, etc.
Twist can make the bones re-aligned.
Twist helps to find the proper position of the shoulder girdle and spine, and find the proper position of the pelvic girdle and spine.
Each time you twist to the right, the right shoulder blade is close to the spine, contracting the muscles that connect the shoulder blade, ribs and spine.
At the same time, the left shoulder blade is far away from the spine, stretching the muscles of the left shoulder blade connecting the ribs and the spine.
During most of the torsion, keep one side of the hip flexion and adduction, the inner side of the hip contraction, and the outer side of the hip stretch.
Alternately stretch and contract the muscles connecting the shoulder girdle, pelvis and spine to help find the correct position of the accessory bone and the central axis.
This is very important for the health of other parts of the body.
There are many different types of torsion, some of which are more in-depth.
In some twists, you only need to twist the upper body.
In other twists, you need to deepen the twist with your arms and legs; Some twists focus on the position of the shoulder girdle, while others focus on the position of the pelvis.
Standing twist: In most standing twist postures, shoulder/arm and pelvis/leg have relatively large freedom.
Add some binding, such as side angle torsion, which will go deeper.
Stretch and strengthen the muscles around the spine, shoulders and pelvis.
It can adjust the asymmetrical muscles well.
Supine twist: In supine twist, there are different variants, emphasizing different parts, such as neck, shoulder, upper back, or stretching strong hips, back and legs.
Sitting torsion: In sitting torsion, because of the hip flexion, most of the torsion occurs in the spine and shoulder, and can be deepened by the leverage of the arm.
To sum up, the main role of torsion is to rotate the spine, followed by adjusting the alignment of the shoulder band and spine, pelvis and spine.
However, if your body has already caused sacroiliac joint pain due to imbalance, twisting will make the situation more serious.
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