Office Chair Mode
Exercise illustration
AI hold tracking

Seated Spinal Twist

A gentle seated rotation to relieve stiffness from long hours of sitting.

Duration
45 sec
Position
seated
Camera
Facing camera, upper body in view
upper backlower backcore
Practise this stretch

How to do it

  1. 1Sit upright with both feet flat on the floor.
  2. 2Breathe in to lengthen your spine.
  3. 3Breathe out and gently rotate your upper body to the right. You can rest a hand on the chair. Hold 10–15 seconds.
  4. 4Return to center and repeat on the left.

Timeline

  1. Get setSit tall with both feet flat on the floor.5 sec
  2. Right sideGently turn your upper body to the right.15 sec
  3. RelaxSlowly return to center.5 sec
  4. Left sideGently turn your upper body to the left.15 sec
  5. RelaxBack to center. Sit tall and breathe.5 sec

Safety tips

  • Turn gently from your upper body — don't yank on the chair.
  • Keep your hips and knees facing forward.
  • Hold the chair still if it swivels.
  • Stop if you feel pain, dizziness or discomfort.