Week 2 - Day 3

Drill 3: Seated Spine Rotation with Breath

Setup

  • Sit upright in a firm chair, feet flat, hands on your chest.

Instructions

  • Inhale to prepare.
  • Exhale and rotate your upper body to one side while maintaining rib control.
  • Return to center and alternate sides.
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.

What to Avoid

  • Over-rotating or losing core control.

Red Flags

  • Pain or discomfort in the spine or ribs.

Regression

  • Reduce the range of rotation if needed.