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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.

    Online Medical Reviewer: Freeborn, Donna, PhD, CNM, FNP
    Online Medical Reviewer: Joseph, Thomas N., MD
    Date Last Reviewed: 5/1/2018
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