Step by step instructions, muscle activation and variants for the Seated Alternate Thoracic Rotation on a Chair.
A seated mobility drill that targets the thoracic spine by alternately rotating the upper back left and right while keeping the hips anchored to the chair. It improves spinal mobility, reduces stiffness from prolonged sitting, and can be performed anywhere a chair is available.
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The Seated Alternate Thoracic 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.