PILATES MOTION ATLAS

Seated Upper-Body Twist | Self-stretch in 3D

Seated Upper-Body Twist: seated (chair), thoracic rotation. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Upper-Body Twist — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Thoracic rotation

A self-stretch for the thoracic rotation. Support your body and stay within a comfortable range.

Starting position

Sit on a chair with the soles of both feet on the floor. Cross your arms in front of your chest and rest each hand on the opposite shoulder.

Movement phases

1. Set your seated position

Face the pelvis forwards and lengthen your back.

2. Turn the upper body

Without moving your hips and knees, turn from the chest to one side.

3. Hold the position

Breathe easily and notice your back turning.

4. Turn back to the front

Return to face forwards, chest first and then head.

What to check yourself

Check that your knees and pelvis are not turning with you and that you are not turning only your neck.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.