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A Rotation That Starts at the Waist

The following exercise may help improve strength and spinal flexibility:

  • Sit in a sturdy chair with your feet flat on the floor.

  • Lean forward slightly to keep from "hunching" your back and shoulders.

  • Keep your hips, shoulders, and ears in a straight up-and-down line.

  • Fold your arms in front of you just below the shoulders. Do this by grasping opposing elbows with the hands.

  • Keep your hips facing forward and turn at the waist. Turn your neck the same direction you are turning your waist.

  • Remain in the side-facing position for 5 seconds and then turn back to face forward.

  • Repeat the exercise 5 times toward 1 side and then switch to the other side, repeating 5 times. 

Demonstration of the beginning position.

Demonstration of the seated rotation.