Seated Thoracic Twist Version 1
The seated thoracic twist version 1 is a bodyweight stretching exercise targeting the thoracic region of the spine, performed while seated. It involves rotating the upper body with the hands clasped behind the head to stretch the spinal rotators, obliques, and trapezius.
How to do it
- Sit upright in your chair with your feet flat on the floor and your hands clasped behind your head.
- Engage your core and slowly rotate your upper body to the right, bringing your right elbow back as far as comfortably possible.
- Hold the twisted position for 2-3 seconds, feeling the stretch through your thoracic spine.
- Return to the center and repeat the rotation to the left side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- sit tall with a long spine
- keep your hips anchored
- rotate from your ribcage
- keep your chin tucked
- move slowly with control
Breathing: Inhale to prepare, exhale as you rotate into the stretch to allow your muscles to relax further.
Common mistakes
- pulling on the neck can strain the cervical spine
- moving too fast reduces the effectiveness of the stretch
- letting the hips shift causes loss of stability
- holding your breath limits your range of motion
Muscles worked
Primary: lower back. Secondary: obliques, traps.
Suggested sets & reps
Get fitter
3 sets x 10 slow rotations per side, rest 45s
Lose weight
2 sets x 10-12 slow rotations per side, rest 30s
Build muscle
2 sets x 8-10 controlled rotations per side, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain during the rotation, ease off immediately.
- If you have a history of spinal injury, check with a professional before starting new mobility exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this at my office desk?
Yes, it is designed to be done in any standard chair, making it perfect for a quick movement break during the workday.
Should I feel this in my lower back?
You may feel a gentle release, but focus on feeling the rotation in your mid-back (thoracic spine). If you feel sharp pain, stop immediately.
How often should I perform this stretch?
You can perform this 1-2 times a day, especially after long periods of sitting, to help maintain spinal mobility.