REVERSE TWISTS
I have been using a type of exercise which releases tension especially in the neck quite easily and comfortably, while also releasing the rest of the spine. It is a class of movements which I call Reverse Twists. Spinal twists are very common stretch exercises and very beneficial to spine and overall health. Many different exercise techniques include similar stretches, especially yoga.
One example of a Classic Spiral Twist happens when you lie on the floor with your arms out and your legs moved to one side while your head turns to the other, keeping the back shoulder on the floor. Another twist position that comes specifically from yoga is the Seated Spinal Twist on the right. Both these exercises have great value and I encourage everyone to practice these or ones similar. They offer a different benefit from reverse twists and both benefits are desirable.
Classic Spinal Twist
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Seated Spinal Twist
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A Reverse Twist is taking any twist stretch and reversing the direction of the head without changing the shoulder's position. You are doing a regular twist from the legs to the shoulder and reversing that from the shoulder through the head and neck. The result is a dramatic reduction in tension in both twists, especially for the neck.
Fabulous Reverse Twist Exercises:
Classic Reverse Twist: Lying down on the floor. Plaster your arms on the floor at right angles to your body. Take your legs to the left and turn your head to the right. Pay special attention that your right shoulder stays in contact with the floor. Keeping that shoulder in position, simply turn your head to the left instead of the right. You should feel an instant release of tension in the neck joints as they reverse twist. The only effort is keeping the right shoulder on the floor. An additional layer of gentle stretch is added if you take the right arm as it is on the floor and roll it forward and back gently.
Chair Reverse Twist: Sitting in a sturdy chair, both feet flat on the floor, knees over your ankles, lower back upright. Bring your left shoulder forward and your right shoulder back. Place your left hand on the outside of your right leg and pull your leg toward you. With your right hand push down onto the chair seat behind you. Turn your head to the right for a classic twist. Then turn your head back to the left to face straight forward for a reverse twist. Keep moving your right shoulder back.
You can take any spinal twist stretch and modify it to reverse the head position. The Seated Spinal Twist pictured on the right for instance. The benefit is entirely gaged by how much the shoulder can be the point of origin for stretch in both directions.
Fabulous spine sequence:
Here is a series of 3 exercises that when done in sequence have the remarkable ability to release the entire spine:
You can do these 3 exercises, one after another, over and over. Always be careful exercising the spine and especially the neck. The Passive Neck Twist should be done very carefully and gently. This exercise can be left out of the sequence entirely if you like, without disturbing the resulting benefits.
Passive Neck Twist: Roll side to side hugging your legs. As you roll all the way over to one side, let your head keep rolling. You will end up looking directly down. (Clean the floor first.) To recover, begin rolling the head toward the center, letting the hugged legs follow and roll over to the other side.
- The Bridge from Yoga.
- Classic Reverse Twist.
- Passive Neck Twist.
You can do these 3 exercises, one after another, over and over. Always be careful exercising the spine and especially the neck. The Passive Neck Twist should be done very carefully and gently. This exercise can be left out of the sequence entirely if you like, without disturbing the resulting benefits.
Passive Neck Twist: Roll side to side hugging your legs. As you roll all the way over to one side, let your head keep rolling. You will end up looking directly down. (Clean the floor first.) To recover, begin rolling the head toward the center, letting the hugged legs follow and roll over to the other side.
And now for something quite different:
Sternoclavicular Stretch: This last exercise is not a reverse twist at all. it is a traditional twist but the objective and results are very specific and effective for a difficult spot in the body. The sternoclavicular joints are the joints that connects the collar bones to the sternum, in effect connecting the entire shoulder girdle to the torso, the only joints to do so. Because of their nature, tension is inevitable. Stretching them directly has a profound impact on chest tension release. Tension in the chest and the breathing process is often increased when we feel fear or anxiety or suffer from shallow breathing for other reasons. It is a difficult type of tension to release. This exercise is excellent for that purpose.
- Sit upright in a sturdy chair both feet flat on the floor with your feet under your knees.
- Place your right hand on the bulb end of your left collarbone near the front of your throat.
- Gently circle your left shoulder and feel the subtle movement under your hand. That is the sternoclavicular joint at work. We are going to stretch the muscles around that joint.
- Take your left arm and reach it back and out to the side. Aim for a 45 degree angle. Really reach with your left arm, so much that your torso follows. Turn your head to look.
- Keep reaching your left arm back as you reverse the direction of your head and now turn it to the right, stretching in both directions. Breathe into the sternoclavicular joint. Feel the stretch run right through it.
Published April 9, 2021.