Zet jouw voeten naast elkaar en pak de halterstang met twee handen vast. YOU NEED JAVASCRIPT TO RUN THIS SITE. Anyone know a good exercise I can do to work the same muscles that Russian twists hit but without the twisting? Be sure to avoid rotating through the waist â this will generate rotation in the lumbar spine. Take a look at Palov Press. Staying in that half sit-up position requires a massive contraction of the abdominals and hip flexors, which in turn produces excessive compression of the lumbar spine.
Imagine the rings of an onion with the inside portion scooped out, with some toothpaste injected into the middle of the rings. âThe second issue is flexion. While the benefit is that you are producing some abdominal tension, you are simultaneously generating a lot of compression, flexion and rotation on the disc, which effectively just chews it up.â, You are producing some abdominal tension ⦠but you are also generating compression, flexion and rotation on the disc ⦠Itâs just not worth the risk.â, âA great alternative for targeting your obliques is the Cross Crawl, which is ideal for anyone with lower back sensitivity or previous injury.
Still love a Russian Twist?If a Russian Twist is really your thing, make sure you follow these simple tips help reduce the risk: âAs a physiotherapist, you can spend an entire day in the clinic and see nothing other than lumbar disc pain or lower back pain. Bring it down to chest height with a D-handle / stirrup grip.
âThe cause and effect relationship of low back pain and Crunches/Sit-Ups is being taken seriously by those who need to perform at the top of their game. In this position, the front of the vertebrae compress, which opens up the back of the lumbar spine, causing the disc fluid to move to the back.
Nothing close by? Even if you can do Russian twists properly, you shouldn’t rely on this one exercise for all your oblique training. Cookies help us deliver our Services. save hide report. Replacement for Russian twists I'm using the You are your own gym beginners workout and everytime it gives me Russian twists I try to do it but my lower back hurts like hell. It means helping people fall in love with fitness so that they want to work out. Press question mark to learn the rest of the keyboard shortcuts. This could lead to you experiencing back pain when you try to sit down. Sort by. A more acute problem would mean that youâre actually unable to train. Read all about it. Russian twists are performed in a v position with feet off of the floor. My favorite? It's a great functional exercise. Ja bless.
Thanks in advance.
*Cancel anytime during free trial. I've got a bad disc.
As long as the disc contains fluid it buffers the vertebrae apart so that everything is under tension. Keep your feet grounded. Do something to strengthen your lower back instead of trying to look for a short temporary solution.
How is your execution of the exercise?
Here he explains why â¦. Zo kun je de oefening zelf ook nog een beetje afwisselen.