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Back and Neck Center

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A Rotation That Starts at the Waist

The following exercise improves 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. 

Online Resources

American Heart Association  http://www.heart.org/HEARTORG/Conditions/More/CardiacRehab/Stretching-and-Flexibility-Exercises_UCM_307383_Article.jsp
North American Spine Society  http://www.knowyourback.org/documents/2009_exercise.pdf
National Institute on Aging  http://www.nia.nih.gov/healthinformation/publications/exerciseguide/04e_flexibility.htm

© 2000-2011 Krames StayWell, 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.