Chair Seated Boxing Rotating Roll
Gentle seated twists meet boxing! Improve mobility and core strength with this accessible exercise. Give it a try!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Rotating Boxing Rolls on a Chair
Positioning
1. Start Position: Sit comfortably in a chair with your back straight and feet flat on the ground. Your legs should be about hip-width apart.
2. Hand Positioning: Raise your arms to shoulder height and bend your elbows to form a 90-degree angle. Your fists should be together in front of your chest, similar to a boxing stance.
Movement
1. Rotation to the Right:
- Engage your core and rotate your torso to the right. Keep your hips facing forward; only your upper body should turn.
- Allow your arms to follow the movement, maintaining the boxing stance.
2. Return to Center:
- Slowly return to the center position while maintaining control and stability.
3. Rotation to the Left:
- Now, rotate your torso to the left in the same manner, allowing your arms to move with your body.
4. Repeat the Movement:
- Continue alternating between right and left rotations. Aim for 10-15 repetitions on each side, focusing on smooth, controlled movements.
Tips
- Keep your movements fluid and avoid any jerking motions.
- Maintain a strong core throughout the exercise to support your back.
- Breathe steadily: inhale as you rotate and exhale as you return to the center.