Articles & Tips > Fitness Tips > VOL.1 Chair Twists

For all stretches on the chair, the person should be seated upright with both feet on the floor, and shoulders rolled over to the back for perfect posture. It is important to keep breathing normally and hold each stretch for 15 seconds. If possible, with each exhalation, deepen the stretch bit by bit to intensify its effectiveness.

1. Neck Stretch Good for: Releasing tension along the neck How to: Inhale, and as you exhale, drop your right ear towards your right shoulder. Try to find where the stretch is the deepest and hold for 15 seconds Repeat on the left and 3 sets on each side

2. Shoulder Stretch Good for: Releasing tension along the shoulders How to: Inhale and bring right arm across the chest, holding it close with the left. With each exhalation, try to bring the right arm closer into the chest to deepen the stretch Always keep the shoulders rolled back and away from the ears to ensure a deep stretch Repeat on the left then right, totaling 3 sets on each side

3. Chest Opener and Shoulder Stretch Good for: Releasing tension along chest and shoulders and also for correcting bad posture due to hunched shoulders How to: Place fingers behind the back and drop shoulders back and down. Inhale and exhale, bring both shoulders together at the back by pulling the arms way from the back Repeat for 3 sets

4. Spinal Twist Good for: Working the entire spine and releasing tension on the lower back How to: Sit on the chair with the perfect posture – shoulders rolled back, chest lifted, back straight and feet on the floor. Place right hand on the outside of the left knee. Inhale, and exhale, slowly twisting the body towards the back of the chair Using the right hand, push against the knees and bring back the shoulders more to the back to intensify the stretch Repeat for 3 sets

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