Seated Spinal Twist (chair)

Back, ObliquesChair

A gentle mobility movement to open up the upper back and engage the obliques. Doing it seated stabilizes your pelvis for safety, making it perfect for warm-ups or relieving back fatigue.

How to do it

1Sit tall on the edge of a chair with your feet flat on the floor, hip-width apart.

2Place your hands on opposite shoulders or lace your fingers behind your head.

3Exhale as you smoothly rotate your upper body to one side, keeping your hips steady.

4Hold for a couple of seconds at the end range, feeling a gentle twist in your upper back.

5Inhale as you return to center, then repeat on the opposite side.

Common mistakes

Shifting your hips or feet during the turn, taking work away from the upper back.

Jerking into the twist, which can cause back discomfort.

Slouching, which limits range of motion and ruins proper mechanics.

Breathing

Inhale at center, exhale as you twist your torso.

Make it harder or easier

To make it easier, reduce the twist angle and rest your hands on your thighs.

To make it harder, extend your arms out to the sides parallel to the floor as you rotate.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.