Week 2 - Day 5

Drill 3: Seated Spine Twist with Arm Reach

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and rotate your upper body to one side while reaching one arm forward.
  • Return to center and switch 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 thoracic rotation with scapular motion.

What to Avoid

  • Over-rotating or losing rib control.

Red Flags

  • Pain or discomfort in the spine.

Regression

  • Perform without arm reach if needed.