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Appears in642 Workouts*

Chair Seated Open-Up & Under Swing

Improve posture and core strength with this gentle seated twist. Perfect for office breaks and mobility work!

Mr. Grey

JustGains_XY

@JustGains_XY

Required Equipment

Chair thumbnail

Chair

Muscle Groups

Primary

Secondary

Related Exercises

Chair Lat Stretch thumbnail thumbnail

Chair Lat Stretch

Chair Open-Up thumbnail thumbnail

Chair Seated Underhand Arm Circles thumbnail thumbnail

Chair Seated Underhand Arm Circles

Alternating Chair Seated Row thumbnail thumbnail

Alternating Chair Seated Row

Chair Seated Lat Pulldown thumbnail thumbnail

Chair Seated Lat Pulldown

Instructions

Seated Open Up and Under Swing on a Chair

Positioning

Sit on the Chair: Start by sitting on the edge of a sturdy chair with your feet flat on the floor. Make sure your back is straight and your shoulders are relaxed.
Arm Position: Extend your arms straight out to the sides at shoulder height. Your palms should be facing down.

Movement

Open Up: Begin the movement by rotating your torso to one side. As you do this, keep your arms extended to the sides.
Swing Under: After reaching your maximum rotation, bring your arms in front of you and swing them under your body, allowing your torso to follow the movement.
Return to Start: Reverse the motion by swinging your arms back to the open position at shoulder height and return your torso to the center.
Repeat: Perform the movement to the other side, rotating your torso and arms in the same manner. Continue alternating sides for a set number of repetitions or duration.

Tips

Keep your movements slow and controlled to focus on the stretch and rotation.
Ensure your core is engaged throughout the exercise to maintain stability.
Breathe steadily, exhaling as you rotate and inhaling as you return to the starting position.