Back Exercises: Seated Rotation

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward so you won't round your back. Relax. Keep your ears, shoulders, and hips aligned:

Fold your arms and elbows just below shoulder height.
Turn from the waist with hips forward. Turn your head last. Don't push through pain.
Hold for a count of 10 to 30. Return to starting position.
Repeat 3 to 5 times on one side. Then switch sides.

Stop the exercise if it causes pain. Talk about it with your physical therapist or provider.

Man sitting in chair with hands on knees. Man sitting in chair doing seated rotation exercise.