The thing to remember is to
keep the upper torso straight forward at all times for a 100% maximization of your exercise benefit (this more easily done
at first exercising in front of a mirror), twist comfortably to each side
while legs are slightly bent. (more bend in the knees for snow skiers adapting
to mogul training.
Stand on the twist disk with a comfortable spacing between feet
Grip a stabilizing bar, countertop, chair or hold the jambs of a doorway (placing each hand on jamb for stabilization).
A slow twist is best to start
out with to acclimate your muscles to this exercise. As you gain
strength and control you may speed up your sets and reps (10 minutes = 700+ reps).
"Remember if you feel
pain its time to refrain"
Great for torsion injury
healing or prevention by "de-rotation" (golf, tennis, baseball, etc. have
tendencies to exacerbate torsion injuries)
De-rotation is basically
exercising the side of your body that is dormant while performing sports
like golf, where you swing is always in one direction. Only one half of
the spinal stabilizers are being exercised.
strengthening the body core of stabilizers that enhance posture and stability
throughout daily routines and certainly all sports and exercises.