Back Exercises: Seated Rotation

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

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax, and 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. Do not push through the pain.

  • Hold for a count of 10 to 30. Return to starting position.

  • Repeat 3 to 5 times on one side. Then switch sides.

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