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Upper bodyUpper-back rotation · Level 1 of 2: Supported start

Seated upper-back turn

Turn your chest and shoulders gently while sitting.

Loading the movement…

Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair

Getting into position

  • Sit upright towards the front of a sturdy chair, feet flat.
  • Cross your arms over your chest.

How to do it

  1. Turn your shoulders and head slowly to the right as far as is comfortable.

  2. Return to the middle.

  3. Turn to the left.

Keep in mind

  • Turn from the middle of your back, not just the neck.
  • Hips stay facing forwards.
  • Breathe out as you turn.

Where you should feel it

Movement and a gentle stretch between your shoulder blades and along your upper back.

Stop or change something if you feel

Pain in your lower back or neck. Keep the turn in your chest and shoulders.

A gentler starting point

Turn only part of the way.

When it feels easy

Try the standing turn beside support.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Arms crossed, turn part of the way, as far as is comfortable.

    1 set × 5–8 each side

    Move on when: Every turn is smooth and your hips stay facing forwards, two sessions running.

  2. Turn a little further each session, only as far as is comfortable.

    1 set × 8 each side

    Move on when: Your fullest comfortable turn feels easy, with hips still.

  3. Pause for a breath out at the end of each turn.

    1 set × 8 each side

    Move on when: You stay relaxed through every pause.

  4. Add a second set.

    2 sets × 8 each side

    Move on when: Both sets feel smooth, two sessions running.

Next level up
Supported standing upper-back turn coming soon
Side-lying upper-back rotation coming soon

Levels in upper-back rotation

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startSeated upper-back turn (this page)
  2. Level 2 · FoundationSupported standing upper-back turn coming soon
  3. Level 2 · FoundationSide-lying upper-back rotation coming soon

Explore related content.

Everyday focus
Reaching, bending and turning
Body area
Upper body
Muscles
To be confirmed
Equipment
Chair or stable support, No hand weights needed
Movement format
Seated
Starting point
Starting a routine
Age context
Older-adult focused

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