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.