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NHS Back Care Class 1: Seated Spine Mobility

NHS Back Care Class 1: Seated Spine Mobility — video by NHS Watch on YouTube · 12:15

Video by NHS on YouTube · Open on YouTube

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The first class of the NHS back-care programme, done seated on a chair: overhead and side reaches, a supported twist, seated cat-cow, prep roll-downs, pelvic tilts and a gentle neck stretch. A low-impact starting point for people who want to look after their back.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 8

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  1. Seated overhead reach: sit tall, lift out of your hips and sweep both arms up as you breathe in, three times. 0:36
  2. Side reach: right arm up and over to the left with your chest square to the front, then the left arm. 1:38
  3. Seated twist: hold the back of the chair and gently turn to look over your shoulder, hips square; each side. 2:57
  4. Seated cat-cow: hands behind your head, arch and look up, then round and bring your elbows together. 4:31
  5. Elbow twists: hands behind your head, turn so one elbow goes back, then the other, keeping your hips level. 6:11
  6. Prep roll-down: chin to chest, slide your hands to your knees as you round, then roll up one vertebra at a time. 7:25
  7. Pelvic tilts: arch your lower back slightly, then tuck your tailbone under into a C-curve; finish in neutral. 8:52
  8. Neck stretch: hand over to the opposite ear, ear towards the shoulder with light pressure; each side. 10:11

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lift up out of your hips and keep your shoulders away from your ears
  • Roll down one vertebra at a time, chin to chest, then peel back up
  • Be gentle with the neck stretch; apply light pressure, never pull

What it works

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Joints it uses light on the joints

  • Neck movesseated cat-cow, gentle neck stretch
  • Shoulders movesoverhead and side reaches, elbows back
  • Upper back movessupported twists, seated cat-cow, roll-downs
  • Lower back movespelvic tilts, seated cat-cow, roll-downs

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by NHS; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety