Seated
Beginner

Chair Relief

Seated stretches to ease the back and neck.

  • 10 min 30 sec
  • 14 movements
  • Chair
  • Difficulty 1–3/5
Focus zonesCoreBackArmsNeck

The complete sequence

  1. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Chest Embrace

    Difficulty 1/5Clarity 5/530 sec

  3. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  5. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  6. Seated Cross Reach Right

    Difficulty 1/5Clarity 4/530 sec

  7. Seated Cross Reach Left

    Difficulty 1/5Clarity 4/530 sec

  8. Open Chest Arm Stretch

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Elbow Squeeze

    Difficulty 1/5Clarity 5/530 sec

  10. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  11. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  12. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  13. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  14. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

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