Seated · Mobility · 40 seconds

Gentle seated twist

Also called seated trunk rotation, seated torso twist or chair twist.

How to do a gentle seated twist

1. Sit tall near the front of a sturdy chair with your feet flat on the floor.
2. Keep your hips and knees facing forward.
3. Slowly turn your shoulders to one side, only as far as is comfortable.
4. Hold for a moment, come back to the middle, then turn to the other side.
5. Never force the turn.

In Vaskuna the voice says: “Sit tall, turn your shoulders to one side, hold, then the other.”

Go gently

Turn only as far as is comfortable. Never force the turn.

Breathe out as you turn, and breathe normally while you hold.

Make it easier

Turn only a short way each side, with your hands resting in your lap.

Make it a little harder

Hold each turn for two slow breaths, without turning any further.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 40 seconds. It is part of two routines: Morning mobility, Breathe and unwind.

Questions

Should I use my hands to pull further into the twist?

No. In Vaskuna the turn comes from your shoulders and stays within what is comfortable. Rest your hands in your lap and let the twist stay gentle.

Do my hips turn too?

No. Keep your hips and knees facing forward, and let only your shoulders and upper body turn. This keeps the movement small and easy to control.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.