How to do it
You need: A firm chair without armrests, or the edge of a bed.
Sit tall on a firm chair or the edge of a bed, feet flat on the floor, hands resting in your lap or crossed over your chest.
- Sit as tall as you can, growing up through the top of your head.
- Slowly turn your head, shoulders and upper body to look over one shoulder.
- Return slowly to face the front.
- Turn slowly to the other side, then return.
Form cues
- Your hips and knees stay facing forwards - the turn happens in your trunk.
- You stay tall throughout, not slumping as you rotate.
- The movement is slow and even to both sides.
Common mistakes
- Letting your body collapse towards the weaker side.
- Pushing with your arms to force a bigger turn.
- Holding your breath during the turn.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.