Seated Band Trunk Rotation
Seated on a chair (band fixed to the side) · Turning the trunk with the muscles at the sides of the waist
A strength exercise with a resistance band: turning the trunk with the muscles at the sides of the waist.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Seated on a chair (band fixed to the side) · Turning the trunk with the muscles at the sides of the waist
Starting position
Attach the band at chest height in a door on your right with a door anchor and sit on a chair with the door on your right, feet hip-width apart on the floor. Hold both ends of the band together in both hands, arms reaching in front of your chest, and place the chair so the band is lightly taut with the body turned slightly towards the door.
Movement phases
1. Set up
Sit tall on your pelvis with both hands in front of your chest. Point the knees and toes forwards.
2. Turn
Breathing out, keep the pelvis and knees facing forwards and turn from the chest up to the left. Keep the hands in front of your chest.
3. Hold
Hold for 1 to 2 seconds within the range where the pelvis does not turn.
4. Return
Breathing in, slowly turn the chest back without letting the band pull it. Turn the chair round and repeat on the other side.
What to check yourself
As you turn, are the pelvis and knees turning too? Are the arms pulling while the chest stays still? Is the trunk tipping to the side? On the return, is the band pulling you back too fast?
Coaching points for trainers
Cue "turn the chest" rather than "move the hands" so the arms do not do the pulling. Turning as far as the pelvis can stay facing forwards is enough.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. If you close the band in a door, use a purpose-made door anchor fitted on the hinge side or on the side away from the way the door opens, then close and lock the door (and tell others at home not to open it). Pull gently before you start to check it cannot come loose. If you loop it round furniture, use the leg of a heavy piece that cannot move.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions