Curated Action

Seated Chair Twist and Tilt (Thoracic Rotation & Lateral Flexion)

GolfMobility & Recovery

Seated Chair Twist and Tilt (Thoracic Rotation & Lateral Flexion) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 54 sec

Training Details

0:00 / 1:54
Sourceyoutube.com/watch?v=SiltKV4l6RI
AuthorYouTube creator

Seated Chair Twist and Tilt (Thoracic Rotation & Lateral Flexion)

Sit tall on a chair squeezing a foam roller or pillow between your knees with arms crossed over your chest. Rotate as far as possible to one side, perform a lateral side bend (tilt) into that side without crunching or lifting the opposite hip, return upright to vertical, and rotate further into the newfound range. Perform 5 to 7 reps per direction.

Key points

  • Squeeze a foam roller or cushion between knees to immobilize the pelvis and hips
  • Cross arms across the chest and maintain an upright tall spine
  • Rotate to the end of range, exhale into a side bend, return to vertical, and advance rotation further
  • Keep both sit bones glued to the chair throughout all repetitions

Common mistakes

Crunching forward in spinal flexion instead of staying tall and executing pure lateral side bending.

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 1 min 54 sec
GolfMobilityThoracic SpineSide BendTwist And TiltSeatedVideoAuto ExtractedYoutubeTop 5 Exercises For Golfers 50+ (Follow Along)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.