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 five seconds and then turn back to face forward.

  • Repeat the exercise five times toward one side and then switch to the other side, repeating five times. 

Demonstration of the beginning position.
Demonstration of the beginning position.

Demonstration of the seated rotation.
Demonstration of the seated rotation.


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