Chair Seated Open-Up & Under Swing
Improve posture and core strength with this gentle seated twist. Perfect for office breaks and mobility work!
The Chair Seated Open-Up & Under Swing mainly works the back and chest, with help from the core. You'll need: chair.
Required Equipment
Chair Seated Open-Up & Under Swing Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Deep Core (transverse abdominis)
Chair Seated Open-Up & Under Swing Variations and Alternatives
How to do the Chair Seated Open-Up & Under Swing
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.
Chair Seated Open-Up & Under Swing FAQs
What muscles does the Chair Seated Open-Up & Under Swing work?
The Chair Seated Open-Up & Under Swing mainly works the back and chest, with help from the core. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Chair Seated Open-Up & Under Swing?
Chair.
What are some Chair Seated Open-Up & Under Swing variations and alternatives?
Similar exercises include the Chair Lat Stretch, Chair Open-Up, Chair Seated Underhand Arm Circles and Alternating Chair Seated Row.
Training calculators
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