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.