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Seated Desk Rotation with Arm Reach

Improves rotational strength and core stability

Mobility & StretchingBeginnerStrengthRotation

At a glance

Muscles workedPrimary: Core, Shoulders. Secondary: stabilizers
Muscle groupMobility & Stretching
DifficultyBeginner
TypeStrength · Rotation
Sets & reps4 sets × 10 each side
Estimated calories burned~15 kcal
EquipmentNone needed

How to do it

  1. Step 1: Sit in a chair with feet flat on the floor and hands on the desk.
  2. Step 2: Rotate the torso to one side, keeping the feet and hips facing forward.
  3. Step 3: Reach the arm across the body, keeping it straight, and touch the desk.
  4. Step 4: Hold for a few seconds, then return to the starting position.
  5. Step 5: Repeat on the other side.
  6. Step 6: Remember to keep the core engaged and use controlled rotation.
  7. Step 7: Avoid using too much momentum or not keeping the core engaged.

Coaching tips

Benefits

Improves rotational strength and core stability

Common mistakes

Not keeping the core engaged or using too much momentum

Make it harder

Increase the distance of the reach or add weight to the arm

Make it easier

Decrease the distance of the reach or use a slower tempo

Breathing

Exhale on the rotation, inhale on the return

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Standing Figure Four

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Seated Desk Arm Wave

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Reverse Prayer Stretch

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Standing Figure Four Stretch

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.