Mobility · 3 breaths per side
Seated Spinal Twist
A gentle turn that keeps the spine and back mobile.
spinecoreupper back
How to do it
- 1Sit tall facing forward, feet flat on the floor.
- 2Put your left hand on your right knee and reach your right hand back to the top of the chair.
- 3Breathe in to sit tall, breathe out to turn gently to the right.
- 4Hold for a few breaths, then come back to centre and switch sides.
Repeat for 3 breaths per side, breathing slowly. Move only as far as feels comfortable.
Why it helps
Keeps your spine mobile, which helps with turning to look behind you or reaching for your seatbelt.
Make it easier
Keep both hands on the thighs and just turn the chest a little.
Skip it or ask your doctor first if you have
- Recent back or abdominal surgery
- Osteoporosis with fractures: keep the turn very small
Part of: Gentle Wake-Up, Back & Spine Ease, Full-Body Flow
Follow Seated Spinal Twist on video
In the ZenFit app, every movement is shown on video and each rep and breath is counted for you. Gentle seated sessions, 3 to 15 minutes.
ZenFit: Chair Yoga for Seniors · Free first week
