Lower back, hips, knees, neck, upper back and shoulders

Seated Full-Body Release

A chair-based release sequence for lower back, hips, upper back, and neck: ideal after prolonged sitting or when getting to the floor isn't comfortable.

Restorative240 to 300 seconds

Ways to adjust it

Reduce range
Smaller pelvic rock
Remove seated Figure-4 component
Remove head turns
Neutral support
Reduce cactus-arm range
Arms alongside body instead of cactus
skip hands-to-head component

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.