MOVEMENT GUIDE / STURDY CHAIR
Seated thoracic rotation
Sit with feet planted and arms crossed. Rotate the ribcage gently while keeping the pelvis facing forward, then return. Start with 6 slow repetitions per side.
Target muscles
Upper back range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit with feet planted and arms crossed. Rotate the ribcage gently while keeping the pelvis facing forward, then return. Start with 6 slow repetitions per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the upper back. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pulling with the arms to force rotation
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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