This needs a stable chair, no arm rests. Sit comfortably sideways, feet are flat on the floor. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head.
Breathe in to prepare. Breathe out and carefully rotate your ribs and shoulders towards the back of the chair. Breathe in and gently hold the back with your elbows and shoulders wide and breastbone vertical. Breathe out and gently draw yourself into more rotation. Breathe out to return. Repeat 3 times and swap sides.
Watchpoints: aim to keep your sitting bones in place, your spine long and your head balanced back over your spine throughout. Keep your shoulders open and relaxed, arms easy and don’t force it beyond a pleasant twisting sensation. If it hurts, stop and consult us.
