Chair Seated Corkscrew
Improve mobility with the Chair Seated Corkscrew! Twist & stretch your back, shoulders, and core, all while seated. Perfect for any fitness level!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sitting Corkscrew on a Chair
Positioning:
1. Start Position: Sit comfortably on a chair with your back straight and feet flat on the floor.
2. Hand Placement: Place your right hand on your left shoulder and your left hand on your right knee.
Movement:
1. Prepare to Twist: Take a deep breath and engage your core to stabilize your spine.
2. Corkscrew Motion: Exhale slowly as you rotate your torso to the left, using your left hand to apply gentle pressure on your right knee.
3. Hold the Position: Hold this twisted position for a count of 5, feeling the stretch in your back and sides.
4. Return to Start: Inhale as you slowly untwist back to the starting position.
5. Repeat on the Other Side: Switch hands, placing your left hand on your right shoulder and your right hand on your left knee. Repeat the twisting motion to the right.
Tips:
- Keep your movements slow and controlled to avoid strain.
- Ensure your knees stay aligned and do not move inward or outward during the twist.
- Breathe deeply throughout the exercise to help increase relaxation and flexibility.
Frequency:
- Aim for 5-10 repetitions on each side, holding each twist for 5 seconds.