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

Seated Full-Body Reset

A chair-based reset for the lower back, hips, chest, and neck: ideal for prolonged-sitting or low-floor-access sessions.

Restorative240 to 300 seconds
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How to do it

  1. 1

    Sit tall on a chair with both feet planted

    Sitting bones even, feet flat, hands resting on your thighs. A few breaths before anything moves.

  2. 2

    Rock your pelvis forward and back, then let it travel

    Begin with a small rock underneath you, then let the movement ripple up through the spine as a wave. Reduce the range if it turns into a big arch and slump.

  3. 3

    Cross one ankle over the opposite knee, both sides

    A short check of how the hip is moving today, taken with the chest lifted rather than folded over the leg. Leave it out if the front of the hip or the knee is unhappy about it.

  4. 4

    Take your arms into a wide goalpost shape

    Elbows bent at shoulder height, chest broad, only as wide as the shoulders allow without strain. Keep the arms alongside your body if that position is not available.

  5. 5

    Turn your head slowly to look over each shoulder

    Chin stays level and the turn stops well before the end of your range. Keep the head facing forward if turning does not feel good.

  6. 6

    Finish sitting still, four to five minutes altogether

    The last minute is quiet sitting with nothing being worked on.

What to watch for

Turning the pelvic rocks and the spinal wave into a big arch and slump. This is a small movement that travels through the spine, and it stops being useful the moment it becomes a stretch at either end.

Ways to adjust it

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

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.