Seated twist
A seated twist turns your upper body while your hips stay still: one hand on the outside of the opposite knee, the other on the side of the chair back. It turns the middle of the back, gently and without pulling on the knee. Hold each side for about 12 seconds.
How to do the seated twist
- Sit tall, feet flat, hips still.
- Turning left: right hand on the outside of your left knee, left hand on the side of the chair back.
- Turn from the middle of your back, hold, come back, then turn the other way.
What it works
- Upper-back rotation
How long and how often
In a movement break it's a 12-second hold on each side, about 35 seconds in total, and it can come up in the “Upper back & chest”, “Hips & low back” and “Full-body reset” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Sit tall first, then turn
- Breathe out into the turn
- No bouncing
Who should skip it
- Pregnancy
- Osteoporosis or a vertebral fracture
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Seated cat-cow
Standing side bend