Gentle seated twist: how to do it
In short
A small, slow turn of your upper body while you sit tall. Think of looking over your shoulder, not winding yourself up. Works: upper back and posture.
How to do it
- Sit tall near the front of your chair, feet flat and hip-width apart, knees pointing forward.
- Cross your arms over your chest, or rest your hands on your thighs.
- Breathe in and grow tall.
- Breathe out and turn your chest a small way to the right. Your hips and knees stay facing forward.
- Breathe in back to the center. Breathe out and turn to the left. Do 4 to 6 turns each way.
As you go
- Turn only as far as is easy. Small is right.
- Never pull on the chair or your knee to go further.
- Keep breathing; turn on the out-breath.
What it works
- Works
- upper back and posture
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Turn just your head and shoulders a few inches. Keep your arms crossed.
Harder
Do more turns, up to 8 each way, or slow each turn down. The range stays small.
Take care
- Back: stop short of any pinch or pull.
- Low bone density: keep the turn very small, never pull on the chair to go further.
Where it is in the plans
In our chair plan: 2 of 28 days, first on day 11, A gentle turn.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 2 of 28 days: 11 and 16 | Day 11, week 2: A gentle turn | 3 min 30 s |
| Chair plan, round 2 | 3 of 28 days: 5, 13 and 25 | Day 5, week 1: Side and twist | 1 min 35 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 11 | 3 min 30 s | Small range. Never pull on the chair or knee. |
| 3 | 16 | 1 min | Around 20 s each side. Small turns only. Never pull on the chair. |
In the plan, this move plays as a looping video with a spoken cue.
Gentle seated twist: day 11 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan