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The torso twist is a dynamic exercise that helps activate the core and prepare it for movement. The core muscles, which include the abdominal muscles, are essential for everyday movements and exercises. The abdominal muscles are located between the ribcage and pelvis and consist of five pairs of muscles. Two of these muscles, the internal and external obliques, are responsible for allowing the trunk to twist from side to side. The torso twist exercise can be performed with various equipment, such as medicine balls, resistance bands, stability balls, or a torso twist machine, to increase muscle activation and build core strength. However, it is important to be cautious when performing this exercise, as quick and violent twisting of the trunk can lead to muscle strains or other injuries.
| Characteristics | Values |
|---|---|
| Number of abdominal muscles | 5 main muscles, 10 in total |
| Muscle names | External obliques, internal obliques, transversus abdominis, rectus abdominis, erector spinae |
| Muscle location | Between the ribcage and pelvis |
| Muscle function | Hold organs in place, support the trunk, allow movement, stabilise the spine and trunk, maintain internal abdominal pressure |
| Torso twist exercises | Standing, sitting, using a torso twist machine, using resistance bands |
| Torso twist benefits | Improved core strength, balance, stability, flexibility, bodily movement |
| Torso twist risks | Strained or pulled muscles, hernia, low back pain, back injury |
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What You'll Learn
External and internal obliques
The external and internal obliques are abdominal muscles that help the torso twist. The external obliques are a pair of muscles, with one muscle on each side of the rectus abdominis. They are the largest of the flat muscles and sit at the bottom of the stack. They run from the sides of the body towards the middle. The internal obliques are a pair of muscles that lie on top of the external obliques, just inside the hip bones. They are much thinner and smaller than the external obliques. The internal obliques originate on the inguinal ligament, which runs from the anterior iliac spine to the pubic bone. They also originate on the anterior iliac crest. The external obliques, on the other hand, originate on the lower eight ribs.
The external obliques allow the trunk to twist from side to side. The internal obliques work with the external obliques to allow the trunk to twist and turn. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together. The internal obliques can function bilaterally, meaning both sides work together, and unilaterally, meaning one-sided. Bilaterally, they flex the trunk and compress its contents. Unilaterally, they laterally flex the trunk and rotate it to the same side. The external obliques also function bilaterally to flex the trunk and compress its contents, and unilaterally to laterally flex the trunk and rotate the trunk to the opposite side.
To strengthen the external and internal obliques, one can perform the torso twist exercise. This exercise helps activate the core and prepare it for movement. It also helps build strong abdominal and back muscles, improving bodily movements, balance, and stability. The torso twist can be performed using equipment such as medicine balls, resistance bands, stability balls, or a torso twist machine. Resistance bands are generally preferred as they are more enjoyable and comfortable for most individuals.
It is important to prevent oblique muscle strains by practising correct techniques, conditioning, stretching, warming up, and cooling down when exercising. Oblique muscle pain is typically a sign of injury to the oblique muscles. Strains can involve anything from minor tears in the muscle fibres to severe pulls that can detach the muscle from the bone.
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Transversus abdominis
The transversus abdominis is a broad, flat muscle layer of the anterior and lateral abdominal wall, deep to (layered below) the internal oblique muscle. It is the deepest of the flat muscles, layered on top of the internal obliques. It is also known as the transverse abdominal or transversalis muscle.
The transversus abdominis helps to stabilise the trunk and maintain internal abdominal pressure. It does this by compressing and retaining the contents of the abdomen, as well as assisting in exhalation. The muscle fibres are oriented transversely, perpendicular to the linea alba. The transversus abdominis has several origin points, including the lateral one-third of the superior surface of the inguinal ligament and the anterior two-thirds of the inner lip of the iliac crest.
The transversus abdominis is important for maintaining normal abdominal tension and increasing intra-abdominal pressure. It works with the segmental stabilisers of the spine, such as the multifidi, to increase spine stability and protect against back injury or strain during movement or normal posture. It can also help to pull in what would otherwise be a protruding abdomen, giving it the nickname the "corset muscle".
Weak transversus abdominis can lead to abdominal pain and a bulge below the navel. It may also cause an inability to hold in the stomach after a large meal or when gassy, and low back fatigue after prolonged standing or walking.
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Twisting and back injuries
Twisting the torso is an important movement that we use in everyday life, from getting in and out of a car to picking up a baby. The muscles that allow us to twist our trunk are the internal and external obliques, which flank the rectus abdominis and are located just inside the hip bones. The external obliques are the largest of the flat muscles and sit at the bottom of the stack, running from the sides of the body towards the middle. The internal obliques are much thinner and smaller and sit on top of the external obliques. These muscles work together to allow the trunk to twist and turn.
However, twisting the torso can also lead to back injuries, especially when the movement is sudden or abnormal. Back injuries can happen as a result of sudden movements, falls, or accidents, and they can cause pain, discomfort, and reduced mobility. Twisting the torso can result in either a back strain or a back sprain. A strain is an injury to a muscle or tendon, and it occurs when the muscles and tendons that support the spine are twisted, pulled, or torn. A sprain, on the other hand, is the stretching or tearing of a ligament, which happens when a joint is forced out of its normal position, often due to a fall, sudden twist, or trauma.
To prevent back injuries caused by twisting, it is important to take certain precautions. Maintaining a healthy weight is crucial, as excess weight puts added stress on the structures of the lower back. Regular exercise, including stretching, helps to keep joints flexible and muscles in good condition. When sitting, it is recommended to keep your knees bent and your feet flat on the floor, and to avoid twisting movements. When lifting, it is important to bend your knees and use your leg muscles to balance the load, avoiding over-reaching. Additionally, practicing safety measures such as wearing proper footwear and keeping walkways clutter-free can help prevent falls that may lead to back injuries.
If you experience a back injury due to twisting, it is important to seek medical advice. Most minor back injuries heal within six weeks, but it is recommended to stay active during the recovery process as bed rest can slow down healing. Simple pain relief methods and short-term pain relief medicines may be suggested by a doctor to help manage discomfort.
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Torso twist exercises
The torso twist is a dynamic stretch that helps mobilise your lower back, improve your posture, and activate your core. The abdominal muscles, including the obliques, support the trunk, allow movement, and hold organs in place by regulating internal abdominal pressure.
To perform a basic torso twist:
- Stand tall with your feet shoulder-width apart.
- Place your hands on your hips or hold them at your sides with a 90-degree bend at the elbow.
- Rotate your torso and shoulders from side to side, twisting from the hips and bringing your head around to follow the movement.
- Keep your head up and look in the direction you are twisting.
- Pivot on your feet as you twist, allowing the heel of the foot opposite to the direction you are twisting to come off the ground.
- Continue twisting from side to side for 15-20 seconds.
- Breathe comfortably throughout the movement, inhaling to lengthen the spine and exhaling into the twist.
You can also perform a seated torso twist by sitting on a chair or stool and rotating your torso from side to side. This variation is suitable for elderly individuals experiencing balance issues.
To increase the complexity and difficulty of the torso twist, you can use equipment such as medicine balls, resistance bands, stability balls, or a torso twist machine. Resistance bands, in particular, have been found to be more enjoyable and comfortable for most individuals.
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Abdominal muscles and sports
The abdominal muscles are essential for athletes, as they provide core support and stability, enabling athletes to perform a wide range of movements. These muscles are located between the ribcage and pelvis and consist of five main muscle groups: the pyramidalis, rectus abdominis, external obliques, internal obliques, and transversus abdominis.
The rectus abdominis is the most well-known abdominal muscle, often referred to as "the six-pack." It runs vertically between the ribs and pelvis and is responsible for flexing the trunk, as seen in crunches or sit-ups.
The external and internal obliques are responsible for trunk rotation and side flexion. They work together to stabilize the torso during dynamic movements. For example, when twisting the torso to the left, the left internal oblique and right external oblique contract together.
The transversus abdominis is the deepest abdominal muscle layer. It wraps around the torso like a corset, providing stability and maintaining internal abdominal pressure. This muscle is crucial for protecting the spine and preventing back injuries.
Athletes can benefit from focusing on strengthening their abdominal muscles. A strong core improves balance, stability, and overall athletic performance. Exercises such as plank, side plank, and Russian twists specifically target the abdominal muscles and can be easily incorporated into training routines. Additionally, exercises like Pilates can help with deep-body conditioning and injury prevention.
It is important to note that abdominal muscle strains are common in sports. These injuries can occur due to overstretching, overuse, or violent twisting movements. Therefore, athletes should focus on proper form, regular stretching, warming up, and cooling down to prevent such injuries.
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Frequently asked questions
The internal and external oblique muscles are responsible for twisting the torso.
The internal and external obliques are abdominal muscles. The internal obliques are thin and small, while the external obliques are the largest of the flat muscles.
The torso twist is a dynamic exercise that helps activate the core. Stand with your feet shoulder-width apart and rotate your torso and shoulders side to side.
You can use medicine balls, resistance bands, stability balls, or a torso twist machine.
Axial twisting of the torso has been identified as a risk factor for low back disorders. Overstretching or quick, violent twisting of the torso can cause abdominal muscle strains.
