Seated Torso Twist (chair)

ObliquesChair

Seated thoracic mobility drill that safely targets your obliques and relieves upper back stiffness.

How to do it

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

2Cross your arms over your chest or rest your hands on your shoulders.

3Smoothly rotate your upper body to one side while keeping your hips and knees dead still.

4Pause for a second at the end range, feeling your core light up.

5Return to center and repeat with a controlled twist to the other side.

Common mistakes

Letting your knees and hips shift with the turn, taking work off the obliques.

Slouching as you twist, restricting your motion and stressing your spine.

Jerking into the twist instead of using smooth muscle control.

Breathing

Exhale as you rotate your torso, inhale as you return to center.

Make it harder or easier

Shorten your twist range to ease up, or extend your arms wide / hold a light weight to increase difficulty.

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.