Chair Seated Pelvi Imbalance Hold Twist

Sitting Pelvis Imbalance Twist on a Chair

Positioning

1. Sit on the Chair:
- Start by sitting on the edge of a sturdy chair.
- Ensure your feet are flat on the floor, hip-width apart.
- Keep your back straight and shoulders relaxed.

2. Core Engagement:
- Engage your core muscles. Imagine drawing your belly button towards your spine.

Movement

1. Starting Position:
- Place your hands on your thighs or at your sides for stability.

2. Twisting:
- Take a deep breath in.
- As you exhale, slowly twist your upper body to the right.
- Use your left hand to hold onto the right side of the chair for support.
- Keep your hips facing forward, allowing only your torso to move.

3. Hold the Position:
- Hold the twist for 10-15 seconds, breathing normally.
- Feel the stretch in your lower back and the sides of your abdomen.

4. Return to Center:
- Inhale as you slowly return to the starting position, facing forward.

5. Repeat on the Other Side:
- Exhale and twist your upper body to the left.
- Use your right hand to hold onto the left side of the chair.
- Hold for another 10-15 seconds.

6. Finishing:
- Return to the center and relax your posture.
- Repeat the twists 2-3 times on each side.

Tips

- Move slowly and gently; do not force the twist.
- Focus on breathing deeply to enhance relaxation.
- Ensure the chair is stable to prevent any accidental falls.