Rotation makes our midback more flexible and can decrease stiffness and discomfort in these areas, especially when paired with breathing exercises that further stretch the muscles between the ribcage.
Holding a strap, belt or towel with arms at shoulder width, rotate as far to one side as you can while still sitting comfortably in the chair. Keep your eyes on the strap and your head turning with your arms. This rotation exercise makes our midback more flexible and can decrease stiffness and discomfort in these areas.
If you have no strap or have arm weakness on one side, clasp the hands together instead, using the stronger arm to hold up the weaker one. This can be useful after having a stroke, for instance. Keep your eyes on your hands and keep your bottom evenly in the chair as you turn.
If you have a stable chair with armrest, you can grab onto the armrest to help yourself get a deeper twist. Take several slow breaths in and out on each twist and see if you can feel a stretch at your back and side as you do this. Switch sides when ready and do this as often as needed.
Introduction to Seated Exercises
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise standing up or moving more vigorously, it is still very important to keep yourself as active as possible.