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A Zenbody practice · Nº 22

From your chair

For the middle of the work day. Move a spine a desk day keeps still, without getting up.

7 movements · about 4 minutes · chair · no equipment

The sequence

1
Seated Cat-Cow
30s
2
Seated Back Arch
30s
3
Seated Side Bend
30s left
4
Seated Side Bend
30s right
5
Seated Twist
45s left
6
Seated Twist
45s right
7
Seated Chest Opener
45s

The movements

Seated Cat-Cow, chair position

Seated Cat-Cow

30s

Hands on your knees. Round, then arch. Keep it slow.

  1. Sit toward the front of the chair, feet flat, hands resting on your knees.
  2. Breathe out and round your back, letting your head drop and your shoulders roll forward.
  3. Breathe in and arch, lifting your chest and drawing your shoulders back.
  4. Keep moving between the two, one breath each way.

Easier: Make the range smaller. Rest your hands on the desk instead of your knees.

Seated Back Arch, chair position

Seated Back Arch

30s

Chair back under your shoulder blades. Arch over it.

  1. Sit tall with the top of the chair back resting just below your shoulder blades.
  2. Lace your fingers behind your head and let your elbows open wide.
  3. Breathe in and arch your upper back over the chair, lifting your chest toward the ceiling.
  4. Let your head follow your chest, then come back up slowly.
Where you feel itBetween the shoulder bladesFront of the chest

Easier: Keep your chin tucked and look ahead instead of up. Cross your arms over your chest if the laced hands are too much for your shoulders.

Seated Side Bend, chair position

Seated Side Bend

30s each side

One hand on the seat. Reach the other up and over.

  1. Sit tall with both feet flat and hold the side of the seat with one hand.
  2. Reach the other arm straight up.
  3. Lean up and over toward the hand on the seat, keeping both hips heavy on the chair.
  4. Stop where the whole side of your body feels long, and breathe there.
Where you feel itSide of the ribsSide of the waist

Easier: Rest the reaching hand on the back of your head instead of reaching up. Keep the bend small.

Seated Twist, chair position

Seated Twist

45s each side

Hold the chair back. Turn toward it. Hips stay square.

  1. Sit sideways on the chair with the backrest at one side, feet flat, knees pointing straight ahead.
  2. Turn your upper body toward the backrest and take hold of it with both hands.
  3. Use the chair to ease the turn a little further, keeping your hips facing forward.
  4. Breathe, and let your head turn last.
Where you feel itMiddle of the backSide of the ribs

Easier: Turn without holding the chair, hands resting on your thigh. Keep the turn small.

Seated Chest Opener, chair position

Seated Chest Opener

45s

Hands on the chair back behind you. Lift your chest.

  1. Sit toward the front of the seat with your feet flat.
  2. Reach both hands back and hold the top of the chair back.
  3. Lift your chest and draw your shoulders back and down.
  4. Breathe into the front of your chest and stay.
Where you feel itFront of the chestFront of the shoulders

Easier: Hold the sides of the chair back, lower down. Clasp your hands behind your back instead of holding the chair.

More practices

Desk reset

Short on purpose. Worth taking more than once a day.

about 3 min · 6 movements · standing

Wrist and forearm release

Loosens the wrists and forearms after time at a keyboard.

about 6 min · 8 movements · standing to kneeling

Sit taller

Posture work that never leaves the chair.

about 3 min · 5 movements · chair

All 23 practices

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From your chair · 4 min