Chair Woodchoppers

What it is

Clasp your hands and sweep them from high on one side down across your body toward the opposite knee.

How to do it

1. Sit tall with feet flat and a little wider than hips.
2. Clasp your hands and raise them up by one shoulder.
3. Sweep them down across your body toward the opposite knee, turning your chest as you go.
4. Bring them back up. Do the reps, then switch sides.

Key tip: Let your eyes follow your hands.

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.
• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.
• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.

Easier and harder versions

Easier

Start the chop at chest height instead of overhead.

Harder

Move a little faster and reach further toward the floor.

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.