The seated band trunk rotation is a strengthening exercise for the muscles that turn your trunk. You sit on a chair with a resistance band held at chest height to one side, grip the free end in both hands with your arms straight out in front, then turn your upper body away from the band and come back slowly. The band keeps pulling you back toward the middle. That means the muscles at the sides of your waist (obliques) work twice: once to make the turn, and again to control the way back.

How to do the seated band trunk rotation

Sit upright toward the front of a firm chair, feet flat and about hip width apart, with one side of your body toward the band.
Have the band held or fixed at chest height beside you. In the video a helper stands to one side and holds the end still. On your own, fix it to something that cannot move, as described below.
Hold the free end in both hands with your arms straight out in front of your chest. Shift your chair away until the band is slightly tight.
Keeping your arms straight and your hands in line with your breastbone, turn your chest, shoulders and head together away from the band. Your hips and knees keep facing forward.
Pause for a moment at the end of a comfortable turn, then let the band draw you back to the middle slowly, without letting it pull you round.
Finish your turns on this side, then turn your chair round, or have your helper swap sides, and work the other way.

What you should feel

Work along the sides of your waist and across your stomach, plus some effort in your shoulders from holding your arms out. Your back should feel steady, not strained.

Common mistakes

Pulling the band across with your arms while your chest stays where it is.
Letting the knees swing round with the turn, so the pelvis twists instead of the upper body.
Letting the band yank you back to the middle at the end of each turn.
Using a band so strong that you have to lean or jerk to get round.

How often

Many programs start with 1 to 3 sets of 8 to 15 turns away from the band on each side, with a short pause at the end of each turn. A light band is enough at first. Your physio will adjust this.

Stop and check with your physio if

Sharp pain in your back, ribs or stomach as you turn against the band, or tingling, numbness or pain that travels into an arm or leg.
You feel dizzy, faint or unsteady. Stop and get medical advice the same day. If you faint, it does not settle within a few minutes of sitting still, or you cannot stand or walk steadily, call emergency services.
Things look double, your vision suddenly blurs or goes, your speech slurs or becomes muddled, swallowing becomes hard, your face or lips go numb, one side of your face droops or one side of your body goes weak or numb, you suddenly become so dizzy or unsteady that you fall or cannot stand or walk, your legs suddenly give way but you do not black out (a drop attack), or you get a sudden severe headache. Stop and call emergency services, even if it goes away.
A pinch or sharp pain in your shoulder while you hold the band out in front.

From the clinic

A helper is the simplest setup, and it is what the video uses. Ask them to hold the band still at your chest height and not to follow you as you turn.

The voice guide suggests tying the band instead. If you do, pick a fixed point that cannot shift, such as a door anchor in a closed door that opens away from you, or a solid stair banister, and give it a firm tug first. With a door, lock it if you can, so nobody opens it while you pull. Chair backs, door handles and light furniture can slide or tip, so leave them out. Check the band for nicks or tears before each session, because a band that slips or snaps can flick back toward your face.

Start with your lightest band and a small turn. The work should come from your ribs and waist, not from your arms swinging across.

If you have low bone density (osteoporosis), ask your physio before you start whether twisting against a band suits you at all, as turning against resistance is often limited or kept to a small range. If you have high blood pressure, breathe steadily through every repetition and never hold your breath. If you have had a fracture in your spine, check with your physio before you begin. If you have had surgery on your spine, chest or heart in recent months, get the go-ahead from your surgical team or physio first. After shoulder surgery, check with your surgeon or physio before holding a band out in front of you.

Without a band, the seated trunk rotation practices the same turn from a chair, and the seated ball twist adds a light load you carry in your hands.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Seated band trunk rotation