Chair Seated Side-Step Row
Work your core & back with Chair Seated Side-Step Row! A gentle, accessible exercise to improve your posture & strength from a seated position.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting sideways on a chair with your feet flat on the ground, space your feet slightly wider than shoulder-width apart for stability. Ensure that your back is straight and your core is engaged.
2. Extend your arms out to the sides parallel to the floor, palms facing down. Your body should now form a T-shape. This is your starting position.
3. From this position, simultaneously twist your upper body to the right while allowing your left arm to follow the motion, leading to a 'rowing' action. The left hand should move towards the right side, simulating a rowing motion with your upper body and arm.
4. Pause briefly in the twisted position, engaging your right oblique muscles while keeping your arm extended.
5. Return to the starting position before repeating the motion on the opposite side, this time twisting to the left and performing the 'rowing' action with your right arm.
6. Continue to alternate sides for the desired number of repetitions, ensuring that the movement is controlled and your core remains engaged throughout the exercise.
7. Be cautious not to over-rotate or twist too aggressively to avoid any undue stress on the spine.
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