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 seated rotation.