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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 one side and then switch to the other side, repeating 5 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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