Step by step instructions, muscle activation and variants for the Seated Alternate Back Rotation on a Chair.
A seated mobility exercise that promotes rotational flexibility through the lumbar and thoracic spine by alternately turning the torso left and right while seated on a chair. It relieves tension in the back muscles and improves overall spinal range of motion.
The Seated Alternate Back Rotation on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
