Seated Trunk Rotation

Abs, BackChair

A gentle mobility exercise to loosen up your thoracic spine and engage your obliques. Great for maintaining core flexibility and daily comfort.

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 your shoulders or cross your arms over your chest, keeping your hips locked in place.

3Exhale and smoothly rotate your torso to one side, reaching the crown of your head toward the ceiling.

4Hold the end position for a second without forcing the stretch or feeling discomfort.

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

Common mistakes

Letting your hips twist with your torso, which reduces the stretch and core engagement.

Rounding your back as you twist, putting unnecessary pressure on your spine.

Jerking or forcing the movement, which increases the risk of muscle strain.

Breathing

Exhale as you twist, and inhale as you return to the center.

Make it harder or easier

To make it easier, reduce your range of motion; to make it harder, hold a light weight or a resistance band against your chest.

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.