Joint MobilityFully seated10 minutes

Seated Spine Twist Mobility

Rotate your spine gently to keep turning, reaching and driving comfortable.

Gentle startLast reviewed 24 September 2026

Start guided session

7 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from

BackA firm chair

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.

Sit tall and stillAbout 60 seconds
Feet flat, hands on your thighs. Imagine growing taller through the crown of your head. Breathe for thirty seconds.
Modify this move
Place both feet on a firm cushion if your feet do not reach the floor.
Small turns to learn the pathAbout 90 seconds
Cross your arms over your chest and turn only slightly right, then left. Ten small turns each way.
Modify this move
Keep your arms on your thighs if crossing them is uncomfortable.
Full turns with a holdAbout 150 seconds
Turn as far as comfortable and hold for five seconds, breathing. Ten turns each side.
Modify this move
Hold for three seconds and turn less far.
Reach across the bodyAbout 120 seconds
Reach your right hand toward your left knee, turning your shoulders with it. Hold five seconds, then swap. Eight each side.
Modify this move
Reach toward the knee on the same side instead.
Side bendsAbout 120 seconds
Reach one arm overhead and lean away, letting your ribs lengthen. Hold five breaths each side.
Modify this move
Lean a small amount and hold longer.
Roll down and upAbout 90 seconds
Slowly round your spine forward one segment at a time, then roll back up tall. Repeat three times.
Modify this move
Do a smaller forward fold and rest your hands on your knees.
SettleAbout 60 seconds
Sit still, breathe slowly, and notice where your back feels freer than when you started.
Modify this move
Repeat your favourite part of the sequence once more.

Keep going

Joint Mobility
Wrist and Ankle Circles
Five minutes of small circles that keep your hands and feet working well.
5 minSeatedGentle start
Open routine
Joint Mobility
Seated Hip Mobility
Open stiff hips with slow, controlled seated movement.
10 minSeatedGentle start
Open routine
Joint Mobility
Shoulder Range of Motion
Fifteen minutes of careful shoulder movement to keep dressing and reaching easy.
15 minSeatedBuilding up
Open routine

Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.