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.