Week 1 - Day 5

Drill 3: Seated Spine Twist with Breath

Setup

  • Sit upright in a firm chair, feet flat on the floor.
  • Hands gently resting on your knees or crossed over your chest.

Instructions

  • Inhale to prepare.
  • Exhale and rotate your upper body to one side.
  • Return to center before rotating to the other side.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during rotation, inhale to return
Rest: As needed

What to Feel

  • Controlled rotation through the thoracic spine
  • Engagement of core and obliques

What to Avoid

  • Rotating from the hips or lower back
  • Jerky or rushed movements

Red Flags

  • Pain or discomfort during rotation

Regression

  • Hold onto the side of the chair for added stability.