Stability-Ball Seated Thoracic Twist

Setup

Sit upright on a stability ball with your feet flat on the floor, spaced hip-width apart for a sturdy base. Ensure your spine is neutral and your core is engaged.

Positioning

Place your fingertips gently behind your ears or cross your arms over your chest—avoid pulling on your neck. Keep your elbows wide.

Movement

1. While maintaining a stable pelvis and hip position, slowly rotate your upper torso to one side.

2. Focus on initiating the movement from your mid-back (thoracic spine) rather than your lower back.

3. Pause briefly at the peak of the rotation.

4. Controlled, move back through the center and twist to the opposite side.

5. Keep your gaze forward to maintain alignment.