Seated Lean Back on a Chair
Seated, arms crossed on the chest, lean back over the top of the chair's backrest to extend the upper back, then sit up tall again; a mobility drill for the spine.
How to do it
Setup
Seated tall on a sturdy chair with a low backrest, feet flat, arms crossed on the chest.
Steps
- Lean back until the upper back arches over the top of the backrest.
- Let the chest open and the head follow without cranking the neck.
- Sit back up tall with the abs, and repeat.
Common mistakes
Bending from the lower back: the arch happens higher, at the top of the backrest. Throwing the head back: it follows the chest; neck long. Leaning on a chair that tips: pick a sturdy one and keep all four legs on the floor.
Breathing
Inhale leaning back, exhale sitting up.
