Move · Videos · Mobility · 13 min

NHS Back Care Class 3: Seated Twists and Leg Stretches

NHS Back Care Class 3: Seated Twists and Leg Stretches — video by NHS Watch on YouTube · 13:09

Video by NHS on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

The third class of the NHS back-care programme, all on a chair: opening arm twists and a supported thread-the-needle, knee hugs into a cross-legged twist, a full seated roll-down, seated hamstring and inner-thigh stretches and gentle lower-tummy activation.

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

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  1. Arm-opening twist, right arm: reach up and open, eyes on your hand, then thread it under for a supported fold. 1:01
  2. The same arm twist and thread-the-needle with the left arm, keeping your bottom on the chair. 2:19
  3. Knee hug with the right leg, then cross it over the left and twist using the chair back; hips square. 3:30
  4. Knee hug and cross-legged twist on the left side, lifting taller as you breathe in. 5:16
  5. Full seated roll-down: chin to chest, slide your hands down your shins and hang, then rebuild the spine slowly. 6:39
  6. Seated hamstring stretch: one leg long, hinge forward from the hips with a straight back; then the other leg. 8:05
  7. Inner-thigh stretch: one leg out to the side, foot flat, hinge forward from the hips; then the other side. 9:40
  8. Lower-tummy activation: hands on your belly, lift one foot at a time, slowly; lift heels only if your back pulls. 11:25

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

Form cues from the coach

  • Keep your bottom on the chair and hips square as you twist
  • Hinge forward from the hips with a long back for the hamstring stretch
  • Stop the leg lifts if you feel a pull in your lower back; lift heels only

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveslooking over shoulder in twists, head hang in roll-down
  • Shoulders movesarm twists, thread the needle
  • Upper back movesthread the needle, seated twist, roll-down
  • Lower back movesseated twist, roll-down, knee hugs, leg lifts
  • Hips movesknee hugs, hamstring and inner thigh hinges, leg lifts
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: All seated on a chair; lean on the chair back, lift heels only for leg lifts

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