Two Twisting Exercises That Get Right to the Core of the Matter

Lately, we’ve been hearing a lot about core training, but do you really know what this type of training is? In simple terms, core training refers to conditioning the large and small muscles of your abdominals, hips and back.

These muscles need to be strong as well as flexible. When your torso muscles are strong, they stabilize your spine so your legs and arms can move with speed, power and agility. Rock climbers, ballet dancers and gymnasts, for example, rely on core strength to perform a variety of movements.

The next time you do push-ups, try to concentrate on pulling your navel in toward the spine and use the muscles in your torso to keep your back from sagging. As you lower yourself down and push up, continue to engage your “core” to maintain a straight back. Notice how your chest, shoulders and arms get a much better workout.

Think of core muscles as the supporting cast in a movie. When the supporting cast is strong, the main actors can really shine and put out their best performance. The same is true when it comes to your body. As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

When it comes to training your core, heavy weights and large movements are not necessary; awareness is. Core conditioning goes beyond basic ab crunches and back extensions. While these exercises will make you good at flexing your body forward or bending backward, they don’t address another important aspect of core training called spinal rotation. This is when your torso muscles are flexible enough to twist to the right or left with a normal range of motion.

Many people who weight train or play sports have strong but inflexible core muscles. It happens when muscles are constantly being used for their strength and not enough attention is given to stretching them. Golfers and racket sports players often develop muscular imbalances from repeatedly twisting their body in one direction. Eventually one side of their torso gets strong and tight while the other side gets weak and overly flexible.

Consistently stretching your core muscles will give both sides of your body equal strength and flexibility. Everyday motions, such as reaching behind your car seat to get something in the back seat, will become easier.

Practice doing these two twisting poses after you’ve warmed up. They are a good start in relieving stress and will improve the quality of your exercise. As a precaution, do not do twists soon after surgery or if you suffer from disk problems anywhere in your spine.

First, begin with the easier version of the stretch.

Sit on the floor with both legs extended forward. Bend your right knee and cross it over your left leg so your foot is close to your left knee. Bring your left hand behind you and inhale as you lift your torso upward creating more length to your spine. Exhale as you revolve your torso to the right and bend the left elbow in front of the right knee. Keep your forearm vertical, contract your inner thighs and feel the stretch in your outer hip and across your back. Inhale again and really lift your chest as you exhale to twist deeper into the pose. Continue breathing and twisting for 20 to 30 seconds and repeat on the other side. By changing the position of your legs you can increase the intensity of the twist. If you felt comfortable with the first version, then try this next variation.

Sit upright, bend your left leg and bring your foot toward your buttock. Cross your right leg over your left. Inhale as you extend your spine placing your right hand behind you and your left hand on your raised thigh. Exhale as you rotate your torso to the right. Focus your attention on using the strength of your mid-back to lift your chest and to pull your shoulders back. Feel the stretch in your outer hips and across your lower back. Continue to breathe fully for 20 to 30 seconds, trying to twist a little farther on each exhale. Unwind and repeat on the other side.

You can enhance the effect of these twists by turning your head to follow the direction of the twist. Be sure to lengthen your neck before you turn your head, keeping both shoulders level. Often twists are not held long enough to get their full benefit, so don’t rush in and out of these positions. Stay in the pose long enough to take at least 12 slow, deep breaths before you unwind to do the other side. If one side of your body is more difficult to twist than the other, then give extra time to your tighter side. Never force the stretch. By doing these twisting poses, you’ll discover their tension-relieving benefits. Soon you’ll see how the power of your “core” can improve your performance and make you feel more relaxed.

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Joan Voight, a San Francisco journalist, contributed to this column.

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Karen Voight is a Los Angeles-based fitness expert whose latest videos are “Pure and Simple Stretch” and “YogaSculpt.” She can be reached at kvoightla@aol.com. Her column appears the second Monday of the month.