Chair Core Twists

What it is

Turn your upper body to one side and then the other. Keeps the spine able to rotate, which you need for reaching for a seatbelt or looking behind you.

How to do it

1. Sit tall with feet flat. Hold your arms out to the sides or cross them over your chest.
2. Turn your chest slowly to the right, as far as is comfortable.
3. Come back to the middle.
4. Turn to the left. Keep your hips facing forward.

Key tip: Grow tall first, then turn. Twisting while slumped feels worse and does less.

Who should skip it, and why

• You have osteoporosis or a past spine fracture and have been told to avoid twisting, or you had back surgery in the last few months. Twisting, especially quickly, puts extra load on the bones and discs of the spine.

Easier and harder versions

Easier

Cross your arms over your chest and make a smaller turn.

Harder

Arms out wide and a short pause at each side.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.