When doing this exercise the idea is that your low back and pelvis don't move, and your head and neck stay still relative to your mid-back - so the bits that moves are your shoulder and mid-back. To that end, sit in a chair that supports your low back but leaves your mid back free. If the back of your chair is too high then you can put a pillow in the small of your low back.
- keep your nose pointing at your wrists so that your head and neck stay in line with your mid-back.
- keep your head above your pelvis so the movement is a pure twist, not a side-bending movement.
- breath out as you twist, and breath in as you return to the middle.
- 10 each way, twice daily.