# Seated spinal rotation   [seated_spinal_rotation]

Gentle seated turn of the torso to each side.

Duration: 90s   Transition in: 10s   Intensity: 1
Energy: low-high   Position: seated -> seated
Props: chair
Modality: mobility
Goals: desk_reset, spine_mobility
Body regions: spine, back
Scores  morning 0.7  evening 0.7  low-energy 1

Spoken instruction:
Sit tall toward the front of a chair with both feet flat on the floor. On an out-breath, turn your torso slowly to one side, letting your hands rest lightly on your thigh or the chair. Keep the turn gentle. Return to center on an in-breath and repeat to the other side.

Safety notes:
- Turn gently and lead with the ribcage, not the neck.
- Stop at any pinch.