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.
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