Twist 1: Seated on Chair

Print Exercise*

LOAD	SETS	REPS	TEMPO	REST
n/a	1	5 Breaths	Inhale Extend the spine: Exhale Twist further each breath	Your Choice

LOAD	n/a
SETS	1
REPS	5 Breaths
TEMPO	Inhale Extend the spine: Exhale Twist further each breath
REST	Your Choice

Objectives

Aids spinal alignment and mobility.
Reduces Sympathetic Tone (Fight or Flight).

Targeted Muscles

Para Spinal Muscles
Waist Musculature

How to Perform

Begin by sitting on a chair facing forward.
Inhale, extend the spine by pretending a string is pulling the back of your head up towards the ceiling.
Exhale take your right hand to your left knee and twist, looking over your left shoulder. Ensure a tall and straight spine is maintained.
With each inhale, lengthen the spine and with each exhale deepen into the rotation.
Repeat till end range is reached.
Repeat on other side.

Common Challenges

It’s common to loose a lengthened spine when doing this stretch. Ensure with each inhale to lengthen the spine. When you exhale, ensure you don’t round the upper spine.

Alternative Exercise Suggestions for Patients with an ICD