Seated Upper Body Rotation
Improve spinal mobility & stretch your core with seated twists. Rotate gently for a flexible & stronger torso.
The Seated Upper Body Rotation mainly works the core, with help from the lower back and back. No equipment needed: it uses just your bodyweight.
Seated Upper Body Rotation Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Seated Upper Body Rotation Variations and Alternatives
How to do the Seated Upper Body Rotation
Begin in a seated position on the floor with your legs crossed to maintain a stable base.
Sit tall with your spine straight and your shoulders relaxed.
Extend your arms above your head, and press your palms together if possible to keep your arms straight.
Gently rotate your upper body to the right, keeping your arms extended above you. Your head should follow the direction of the rotation, and your hips should remain grounded and facing forward.
Hold the rotated position for several seconds, focusing on feeling the stretch throughout your obliques and spine.
Return to the starting position slowly.
Rotate your upper body to the left and repeat the hold on the opposite side.
Continue alternating sides for your desired number of rotations or duration.
Notes: - This exercise is great for improving spinal mobility and stretching the muscles of the core and upper body. - Ensure that the rotation is only as far as comfortable without straining. - The images show the proper form and how the stretch targets the muscles along the spine and abdomen. - Remember to breathe deeply throughout the exercise to help deepen the stretch and relaxation.
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Seated Upper Body Rotation FAQs
What muscles does the Seated Upper Body Rotation work?
The Seated Upper Body Rotation mainly works the core, with help from the lower back and back. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Seated Upper Body Rotation?
None. The Seated Upper Body Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Seated Upper Body Rotation variations and alternatives?
Similar exercises include the Bodyweight Around-Head Rotation, Figure-4 Spinal Rotation, Kneeling Back Rotation Stretch and Kneeling Torso Thread Through Rotation.
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