Back Rotators Stretch on Chair

      1. sound

  • Choose a firm chair with a back rest
  • Sit at the very front of your chair tall on your sit bones
  • Inhale and float the crown of your head up towards the ceiling
  • Maintaining the space in your spine, exhale and rotate your torso towards the back of the room, taking your gaze with you
  • Wrap the arm closest to the back rest around it
  • Check that you are not tense through the neck and shoulders
  • Hold and breathe gently open through the chest
  • Maintain this position for a time, rotating further towards the back rest of the chair upon exhalation.
  • Switch sides and repeat

Warm Up: 20 seconds

Main Stretch: 30 to 40 seconds

Repetitions: 2x daily