Twisting
Twists - An Introduction
Twists- An Introduction Description
A movement that the body seems to crave to release built up tension is twists. Twisting is often something we instinctually do after having been seated for a long while. However, many of us approach a twist attempting to create that chiropractic “pop” sound and sensation. Although this can sometimes feel good, often it creates the habit of forcing, torquing, and straining the back even more in order to get a momentary perception of relief. I suggest using twists, but making them a regular and gentle part of your movement habits:
Instead of arcing the back or thrusting the chest up and forward, try keeping your spine stacked vertically - a neutral pelvis, ribs over pelvis, and head ramped. This will build the best ability to rotate the spine on an axis and develop better vertebral health.
Let the core move you rather than your arms: Instead of forcing the twist by pulling with the arms, try turning the torso only as far as the muscles of the core can move you by themselves. Then use the arms for a little extra support.
Driving Twists - Intentional or Habitual
Driving Twists - Intentional or Habitual Description
While driving, our habitual posture may be unintentionally putting our bodies into a twisted position. Of Course, twists, like any movement can be good, but if we habitually sit in asymmetrical ways for extended periods of time, our body may adapt to an unbalanced position which may be experienced as stress, tension, or pain that we find difficult to relieve. Notice if you tend to drive reaching one arm forward. Does that forward arm also pull your shoulder and torso forward along with it? If so, you may be unintentionally hanging out in a twisted position. Try coming to neutral letting your chest point straight forward, or use the back of the chair and make sure both sides of your rib cage are against the chair.
However, if you intentionally want to get a small stretch and twist into your body as you drive, reach one arm forward and allow that Side of the body to rotate forward with it. Just make sure you also do the other side!
If you want to make this move less of a twist and more of a shoulder stretch, reach one arm forward and across the steering wheel without allowing the torso to move away from the back of the chair - keeping the chest straight forward.
Twists from the Hips
Twists from the Hips Description
Another way to introduce twists either habitually or intentionally into your body is to focus on moving from your hips and pelvis. Habitually, you might find yourself sitting with one side of your pelvis further forward than the other. This is putting a chronic twist into your lower back which may cause some imbalances. In this case, I suggest you make sure both sides of your pelvis are evenly back toward the back of the chair, or feel as if your “sit bones” (Ischial Tuberosities) on each side are reaching toward the corner where the seat and the back of the chair meet.
However, to intentionally get some movement and twists into your body, sit for a few moments shifting one hip forward, and then switch shifting the other hip forward. It’s an easy way to put gentle rotations into the back and move those muscles.